-5mins to build- A) EMOM 12mins: Min1- 30 sec hollow body rock Min2- 5 Strict press Min3- 40 Sec max HSPU – B) 10min Rig practise: Kipping/Muscle ups/C2b etc – C) For time: 50 Lateral hops 40 Wall balls 30…
Author: Josh Boyle
A) 10min AMRAP: 1 TGU each arm – up to 24/16kg 12/9 Cal row 10 e.a Single kb overhead alt lunges – up to 24/16kg – -5mins to build- B) EMOM 5 mins: 3 Squat snatches -straight into- EMOM 4…
A) 4 sets/super set: 20 Hollow body rocks 3 Front squats + 3 Push jerks -15min cap- – B) EMOM 25mins: Min1- 3 Wall climbs + Max push ups Min2- 10 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg + Max…
A) 4 sets/super set: 6 Close grip bench press 2 Rope climbs Max strict ring dips -use a band if getting less then 3 -add weight if getting more than 10 -15min cap- – B) 3 Rounds for time: 200m…
A) 2 Rounds for quality: 400/300m Row 5 Muscle cleans up to 35/25kg 5 Hang power cleans 10 Front squats 5 Push press -10min cap- – -5mins to build- B) 1:30 on/30 sec off/x6 rounds: 2 Hang power cleans +…
A) 5mins to find: 8 rep max Strict press -straight into- 5mins to find: 6 rep max push press -straight into- 5mins to find: 4 rep max push jerk – B) 4 Rounds/each for time/90 sec rest after each round:…
A) 12mins to find heaviest complex: Hang squat snatch + overhead squat + TNG squat snatch – B) 6mins to find a heavy: Squat snatch (Max out only if feeling good) – C) 18min AMRAP: 20 Single Db Overhead alt…
-5mins to build- A) EMOM 12mins: Buprees L1=4 – L2=6 – L3=8 + 1 Power clean + 1 front squat + 1 jerk – B) 2 Rounds for time: 10 Power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg 200m Run 15…
A) 4 sets/super set: 6 Deadlifts 16 Double kb front rack walking lunges – B) 7min AMRAP: 15 Wall balls 30 Double unders -rest 2mins- 7min AMRAP: 15 SDHP @L1=25/15kg – L2=30/20kg – L3=43/30kg 10 Box jump overs – C)…
A) 3 Sets/super set: 10 Bent over rows Max strict ring dips (use bands if getting less than 3) 60 Sec plank – B) 7min AMRAP: Buy in- 400m Run In time remaining- 15 Wall balls 12 Deadlifts @L1=61/43kg –…