-5mins to build- A) Every 2mins x6 rounds: 5 Lateral burpees 2 Deadlifts + 2 hang power cleans + 2 front squats + 1 TNG squat clean – B) 30 sec on/30 sec off/x5 rounds: Max squat cleans @weight above…
Author: Josh Boyle
A) 4 sets/super set: Front squats- Option 1- 4 reps/ Option 2- 10 reps 3-5 Negative Chin ups – B) 2min on/1min off/x3 rounds (each): 1- Cal row L1=17/13 – L2=21/17 – L3=25/21 + Max hspu in time remaining 2-…
A) Squat snatch: 2x 5 3x 3 2x 2 -15min cap- – B) For Time: Buy in – 15 Burpee box jump overs “Randy” 75 Power snatches @25/15kg – L2=30/20kg – L3=30/25kg Buy out- 15 Burpee box jump overs –…
A) 10mins to find heaviest complex with 2x db or kb: 5 Deadlifts 4 Hang power cleans 3 Shoulder to overhead 2 Hang power snatches 5 Front squats – B) “Travelling Helen” 3 Rounds for time- 400m Suit case carry…
A) 4 sets/super set: 4 Back squats 10 Back rack squat jumps (at lighter load) – B) 12min AMRAP: 4 Bar muscle ups (scale to 4 C2b or pull ups with 4 ring dips or Hr press ups) 8 T2b…
-5mins to build- A) EMOM 7mins: 4 Power clean + jerks – B) For time: 200m Run 20 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg 200m Run 16 Shoulder to overhead 200m Run 12 Hang power cleans 10 Lateral burpees 12…
A) 3 sets/super set: 60 Sec hollow body 15 Deadlifts – B) Every 3mins/x 5 rounds: Hspu L1=5 – L2=10 – L3=15 12 Front rack alt lunges – climbing 200m Run – C) Tabata: Row or bike
-5mins to build- A) EMOM 8mins: Power snatch + hang power snatch + TNG squat snatch -straight into- EMOM 5mins: Hang squat snatch + 2 overhead squats – B) For time: 3 Rounds- 25 Wall balls 20 SDHP @L1=25/15kg –…
A) 30min AMRAP: 400m Run 20 Kb swings – up to 24/16kg 2 Rope climbs 20 Single kb suit case alt lunges 20 T2b – B) 3 sets/super set: 15 Banded tricep pushdowns 6 Db seated shoulder press
A) Hang power cleans: 4x 4 4x 2 -15min cap- – B) For time: 30 Power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg -EMOM= Lateral Burpees L1=3 – L2=4 – -L3=5/ start with burpees– – C) EMOM 9mins: Min1- Pull ups…