A) 4 sets/super set: 16 Db/kb walking lunges 6 Back squats – B) 10min practise: Handstand (hspu/walking etc) – C) 15min AMRAP: 50 Double unders 15 T2b 10 Alt Singe db devil press – up to 22.5/15kg 5 e.a Single…
Author: Josh Boyle
A) 4 sets/super set: 5 Db bench press 5 Deadlifts 8 e.l Db/kb alt lunges -20min cap- – B) EMOM 20mins: Min1- Cal row L1=14/11 – L2=17/14 – L3=20/17 Min2- Wall balls L1=15 – L2=20 – L3=25 Min3- Max Db…
A) 10mins to find heaviest complex: 4 Hang power cleans + 2 jerks -straight into- 5mins to find heaviest complex: 2 Hang power cleans + 1 jerk – B) For time: 21 – 15 – 9 Hspu Cleans @L1=43/30kg –…
A) Overhead squats: Option 1- 4×4 Option 2- 4×10 – B) For time: 400m Run 25 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 400/350m Row 25 Overhead squats 200m Run 20 Thrusters 200/170m Row 20 Overhead squats 400m Run 15 Thrusters…
A) 4 sets/super set: 5 Strict press 16 Double kb front rack walking lunges -15min cap- – B) 10min AMRAP: 2 – 4 – 6 – 8 etc Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 10 T2b 30 Double unders –…
-5mins to build- A) Every 4mins x5 rounds: 400m Run 8 Front squats (from floor) – B) 15min AMRAP: 50 Wall balls 40 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg 30 Push press 20 Lateral burpees 10 Hspu
A) 2 Rounds: 16 Double kb Alt top to top row Max Handstand walk (scale to sideways handstand walk on wall or 3 wall climbs) 20 Double kb front rack walking lunges – B) 2 Rounds for time: 18/15 Cal…
A) 3 sets/super set: 20 Hollow body rocks or 30 sec hold 5 Overhead squats -15min cap- – -5mins to build- B) Every 2mins x6 rounds: 10 T2b 8 Lateral burpees 2 Squat snatches – C) 7min AMRAP: 50 Double…
A) EMOM 5mins: Wall balls @L1=14 – L2=17 – L3=20 -2mins rest- EMOM 5mins: Cal row/Bike @L1=14/11 – L2=17/14 – L3=20/17 -2mins rest- EMOM 5mins: 8 Clean + jerk @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg – B) 3 sets/super…
A) 3 sets/super set: 10 Bb curls 6 Strict press 10 Goblet squat jumps (jump as high as you possible can) -15min cap- – -5mins to build- B) EMOM 15mins: Min1- Pull ups L1=12 – L2=15 – L3=18 Min2- Cal…