A) 3 sets/Giant set: 15 Cable/banded tricep pushdowns Max Hspu 30 Sec Hollow body rock – B) 3 sets/super set: 15 Db/plate side raises 10 Reverse bb curls – C) 2 Rounds: 2min AMRAP: Rowing -rest 30sec- 2min AMRAP: 10…
Author: Josh Boyle
A) 3 sets/Giant set: 10 e.l Db/Kb step ups (one leg at a time) @20/16inch 5 Strict press 5 Strict chin ups (weighted if able) -15min cap- – B) For time: 200m Run – Scale to 100m 10 Bar muscle…
A) EMOM 12mins: 4x 4 Squat clean thrusters 4x 3 Squat clean thrusters 4x 2 Squat clean thrusters – B) 3 Rounds for time: 20 Hspu (Lv2=15 – Lv1= hr press ups or piked) 20 T2b (Lv2=15 – Lv1= knee…
A) EMOM 12mins: 3×7 TnG Power snatch 4×5 TnG Power snatch 5×3 TnG Power snatch – B) 1min @ each station/x3 rounds: -Wall balls -Push press – up to 35/25kg -Lateral burpees -Overhead squats -Row or Bike -Rest – C)…
A) Alt Tabata: Box dips (1 box for hands – 1 box for feet if able) Press ups -2min rest- Alt Tabata: Single db overhead extn – up to 25/15kg Bb Strict press – up to 30/20kg -2min rest- Alt…
A) EMOM 12mins: 3×7 TnG Power cleans 4×5 TnG Power cleans 5×3 TnG Power cleans – B) For time: 18 – 15 – 12 C2b 20 Air squats -rest 2mins- 18 – 15 – 12 T2b 20 Box jump overs…
A) 3 sets/Giant set: 10 Kb Z press Max strict chin ups (use bands or ring rows if less than 3) 10-15 e.s Side plank with hip lift – B) 3 Rounds for time: 16 Goblet alt lunges – up…
A) 1min on/30 sec rest/x2 rounds: -Wall balls -Bike or row -Kb/db hang clean + jerks – up t0/24/16kg -Burpee box jumps – B) 15mins to build to a heavy complex (from rack): 3 Front squats + 2 Split jerks…
A) Build to heaviest: 3 Push press press + 2 Push jerks + 1 Split jerk Then 1 Push press press + 1 Push jerk + 1 Split jerk -15min cap- – B) 7min AMRAP: 15/12 Cal row 12 Db…
A) 3 Sets/Giant set: 10 Strict ring dips 20m Kb overhead carry 40m e.a Kb suit case carry – B) 15mins to build to: 1RM Bench press – C) EMOM 15mins: Min1: 200m Run Min2: 45 Sec wall balls Min3:…