A) Alt tabata: Wall balls Press ups – B) 10mins of practise of rig work: Kipping – Pull ups – T2b – C2b – Muscle ups etc – -5mins to build- C) EMOM 5mins: 5 TNG Power cleans -1min rest-…
Author: Josh Boyle
A) 3 sets/super set: 8 Ring dips (weighted if possible) 2 TGU e.a 2 Rope climbs – B) 4 Rounds/2mins rest after each round: 6 Heavy bench press 400m Run 6 Heavy deadlifts
-5mins- A) EMOM 5mins: 5 TNG squat snatches -1min rest- EMOM 5mins: 3 TNG squat snatches – B) 12min AMRAP: 12 T2b 16 Wall balls 12 Single Db overhead squats – up to 22.5/15kg (scale to front squats) 32 Double…
A) 4 Sets/super set: 5 Back squats 8 Double kb Z press – B) 10mins to practise: Handstand – Walking/holding/press ups etc – C) 4 Rounds for time: 12 Alt pistols 6 Lateral burpees 12 Shoulder to overhead @L1=30/20kg –…
-5mins to build- A) 45 sec on/30sec off/x5 rounds: Max lateral burpees -rest- Max pull ups -rest- 1 Squat clean + jerk – B) For Time- 21 – 15 – 9 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg –…
A) 10mins to find a heavy: 5 rep Overhead squat – B) 10mins to find a heavy complex: 2 hang squat snatches + 1 TNG squat snatch – C) 4 Rounds for time: Double unders L1=25 – L2=50 – L3=75…
A) Front squats: Option 1- 6/4/2/2 Option 2- 10/8/6/6 – B) 10min AMRAP: 12/9 Cal row/Bike 15 Kb swings – up to 32/24kg 18 2for1 wall balls -Rest 5mins- 10min AMRAP: 18 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 15 Clean…
-5mins to build- A) EMOM 5mins: Power snatch + overhead squat + squat snatch -straight into- EMOM 5mins: 2 Squat snatches – B) 12min AMRAP: 10 C2b 30 Double unders 10 Cal row 10 – 12 – 14 etc Singe…
A) For time: 1.6km Run 25 Ring dips 50 Kb siwngs – up to 24/16kg 50 Wall balls 25 Hspu 1.6km Run – (If time) B) Accumulate: 60 Hollow body rocks 100 Russian twists
A) 4 sets/super set: 20 Db/kb walking lunges 3 Split jerks – B) EMOM 12mins: Min1- 15 Thrusters @L1= 30/20kg – L2= 43/30kg – L3= 52/35kg Min2- Burpee box jump overs L1=6- L2=8 – L3=10 Min3- T2b L1= 9 –…