A) 20min AMRAP: 15 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg 30 Lateral hops 400/300m Row 3 Wall climbs 15 Pull ups – B) 3 Sets/super set: 20 Db/Kb walking lunges 15 Banded tricep pushdowns 10 Bench press
Author: Josh Boyle
-5mins to build- A) EMOM 10mins: Double unders L1=20 – L2=30 – L3=40 2 Deadlifts + 1 Squat clean + 1 Front squat – B) 4 Rounds for time: 200m Run 10 Hang squat cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg…
A) 3 Rounds for time: 20 Wall balls 10 Burpee box jump overs 5 Bar muscle ups (scale to 5 c2b or pull ups with 5 ring dips or press ups) – B) 4 Sets/super set: 6 Back squats 4…
A) 4 sets/super set: 5 Strict press 16 Double kb alt top to top row 20-30 Hollow body rocks (15min cap) – B) 15min AMRAP: 200m Run 15 Shoulder to overhead @L1=30/20kg – L2=43/30kg L3=52/35kg 15 Kb swings – up…
-5mins to build- A) Every 2mins x6 rounds: 200m Run 1 Power snatch + 1 hang squat snatch + 1 Overhead squat – B) 20min AMRAP: 15 C2b 20 Alt db snatches – up to 22.5/15kg 10 High box jump…
-5mins to build- A) Every 2mins x6 rounds: Cal row L1=12/9 – L2=16/13 – L3=20/17 3 TNG Power cleans – B) For time: 10 – 8 – 6 Lateral burpees 20 – 18 – 16 Front rack alt lunges @L1=30/20kg…
A) 5min practise: Handstand – Walking/press ups/shoulder taps/piked box walk/kick ups etc.. (anything up side down) – B) EMOM 15mins: Min1 – Alt pistols L1=10 – L2=14 – L3=18 Min2- T2b to pull up (1for1) L1=4 – L2=6 – L3=8…
-5mins to build- A) EMOM 7mins- 5 Push jerks (from floor) – B) For time: 20 – 15 – 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg Pull ups Box jump overs – C) 3 Rounds: 2 Heavy TGU e.a Ring…
A) 4 sets/super set: 16 Db/kb Alt lunges 3 Squat cleans + 1 Jerk -20min cap- – B) For time: 50 Air squats 400m Run 30 Push press @L1=30/20kg – L2=43/30kg – L4=52/35kg 200m Run 20 Power cleans 400m Run…
A) 3 Sets/super set: 30 – 60 sec side plank e.s 6 e.a Single Kb/db seated shoulder press 10 Back squats – B) 2min on/1min off/x4 rounds (each): Odd- 200m Run + max burpees in time remaining Even- 20/17 Cal…