(5min drilling with coach) -5mins to build- A) EMOM 10mins: Odd- Burpee box jumps L1=4 – L2=7 – L3=10 Even- 3 Hang power snatch (climbing) – B) For time: 50 Wall balls 40 Alt db snatches – up to 22.5/15kg…
Author: Josh Boyle
-5mins to build- A) EMOM 8mins: 3 Deadlifts + 2 hang squat cleans + 1 jerk -1min rest- EMOM 4mins: 1 Hang squat clean + 1 jerk – B) 20min AMRAP: 200m Run 10 Double kb/db hang clean +jerks –…
A) 4 sets/super set: 1min wall sit (weighted if able) 20m Plate push 2 Rope climbs – B) 3min AMRAP/1:30 rest/x5 rounds: 15/12 Cal row 15 T2b 15 SDHP @L1=30/20kg – L2=35/25kg – l3=43/30kg *Max bar facing burpees in time…
A) 5 sets: 3 Front squats + 1 split jerk (3 sec pause in dip of jerk) -20min cap- – B) For time: 21 – 15 – 9 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg Shoulder to overhead…
-5mins to build- A) 10mins to find heaviest complex: 1 Power snatch + 1 hang squat snatch + TNG squat snatch + 1 overhead squat -straight into- 5mins to find heaviest complex: 1 Squat snatch + 1 overhead squat –…
A) 3 sets/super set: 30 Hollow body rocks 12 Overhead lunges (barbell) – B) EMOM 6mins: Odd – Cal row L1=12/8 – L2=16/12 – L3=20/16 Even – T2b L1=10 – L2=15 – L3=20 -rest 2mins- EMOM 6mins: Odd – Double…
-5mins to build- A) EMOM 10mins: 1 Power cleans + 2 Hang squat cleans + 1 front squat – B) For time: 15 Pull ups 25 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg 15 Pull ups 20 Power cleans 15…
A) 3 sets/super set: 15 Banded tricep pushdowns 10 Ring rows – feet on box if able 60 Sec hollow body hold – B) 20min AMRAP: 20/15 Cal row 15 Kb swings – up to 32/24kg 12 T2b 9 Deficit…
A) 4 Sets/super set: 12 Back rack alt lunges 6 e.a Single Db/Kb shoulder to overhead – B) 4 Rounds for time: 25 Wall balls 200m Run Buy out – 30 Single db hang clean + jerks – up to…
A) 4 sets/super set: 3 Seated box jumps 2 Push jerks + 1 split jerk – B) For Time: 400m Run 20/15/10 Pull ups 500/400m Row 20/15/10 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg 5 Lateral burpees