A) 4 Sets/super set: 5 Tempo back squats 5 Back squats (normal) @ same weight as above (no re-racking) – B) 20min AMRAP: Buy in- 30 Wall balls + 400m hill run -AMRAP in time remaining- 12 Front rack alt…
Author: Josh Boyle
A) 15min AMRAP: 12/9 Cal row/Bike 2 Rope climbs 6 e.a Single kb shoulder to overhead (heavy/climbing) – -5mins to build- B) EMOM x6 mins: Power snatch + overhead squat + Squat snatch + overhead squat (TNG or drop +…
A) For time (30min cap): Buy in- 1km run 4 rounds- 12 Thrusters @L1=25/15kg – L2=30/20kg – L3=43/30kg 8 Lateral burpees 6 Bar muscle ups (scale to c2b or pull ups with ring dips or hr press ups) Buy out-…
A) 4 sets/super set: 6 Ring dips (weighted if possible) 6 Back squats- – B) For time: 30 – 20 – 10 Front rack alt lunges @L1=43/30kg – L2=52/35kg – L3=61/43kg 21 – 15 – 9 Hspu – C) 5min…
A) 12min to find heaviest complex: 1 Squat clean + 2 front squat + 1 squat clean + 2 front squat (TNG or drop + reset) – B) 8mins to find heaviest complex: 1 Squat clean + 1 front squat…
A) 4 sets/super set: 15 Banded tricep pushdowns 4 Bench press 8 reverse grip bent over row – B) For time: 400m Run 40 Pull ups 400m Run 60 Press ups 400m Run 120 Air squats 400m Run
A) 10mins tofind a heavy: 3 rep overhead squat – B) 12mins to find a heavy TNG complex: Squat snatch + overhead squat + Squat snatch + overhead squat + Squat snatch + overhead squat – C) 3 Rounds: 30/25…
A) EMOM 15mins: Min1- 3 Wall climbs + 6/9/12 Pull ups Min2- 15 M-ball cleans + 2/3/4 Burpee box jump overs (high box) Min3- 12 Double kb front rack alt lunges + 4/5/6 Double kb push press – up to…
-5min to build- A) Every 90 sec x5 rounds: 5 Lateral burpees + 1 squat clean + 2 front squats + 1 jerk -Into- Every 90 sec x5 rounds: 5 Lateral burpees + 1 squat clean + 1 front squat…
A) 3sets/super set: 20 Overhead alt lunges (barbell) 10 e.l Single leg double kb deadlift Max strict pull ups – scale to 3-5 Negatives is you can’t get 3 or more – B) For time: “Air Force” 20 Thrusters 20…