Author: Josh Boyle

A) Back squats: 15mins to find a heavy 3 rep – B) For time: 1.6km Run 60 Kb swings – up to 24/16kg 1km/800m Row 40 Back squats (from floor) @L1=43/30kg – L2=52/35kg – L3=61/43kg 1.6km Bike 20 Burpees

A) 3 sets/super set: 20-30 Unbroken hollow body rocks 12 Overhead alt lunges (barbell) – B) 4 rounds/each for time/rest same amount as the round takes (move fast): Cal row L1=9/6 – L2=12/9 – L3=15/12 12 Lateral burpees 9 Clean…

A) Hang squat snatch: 3x 4 3x 2 – B) 3 Rounds for time: 400m Run 15 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg 2 Rope climbs 200m Suit case carry – up to 24/16kg 5 Bar mucle ups (scale…

-5mins to build- A) EMOM 7mins: 2 Hang squat cleans – B) For time: 21 – 15 – 9 Hang squat clean thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg T2b -9 Burpee box jump overs every round- – C) 10min practise:…

A) 12mins to find heaviest complex: 3 Strict press + 4 push press + 5 Push jerk – B) 15min AMRAP: 30 Wall balls 15 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg – L4=101/70kg 25/21 Cal row 10 C2b – C)…

A) 3 sets/super set: 8 e.l Single leg RDL 5 Double kb Z press – B) Every 2mins/x3 rounds: 1- Max cal bike 2- 8 Double kb hang clean + jerks – up to 24/16kg + 16 box jump overs…

A) 1 Round (NO rest): 50 Lying leg flutters 30 Sec side plank – Left side 20 V-sit ups 30 Sec side plank – Right side 30 Hollow body rocks 30 Sec side plank – Left side 20 Lying leg…

A) Overhead squats: 4×5 -15min cap- – B) 40 sec on/20 sec rest/x4 rounds: 1- Max double unders 2- Max pull up to t2b (1for 1) 3- Max Hr press ups – C) 8min AMRAP: 12 Kb swings – up…

-5mins to build- A) Every 2mins/x 6 rounds: 200m Run 2 Hang power cleans + 1 Front squat + 1 Jerk (climbing in weight) – B) 1min on/30 sec rest/x3 rounds (of each): 1- 10 Deadlifts + Max box jump…

A) 4 sets/super set- 5 Strict press Max strict ring dips (use bands if less than 3 reps) Max strict pull ups (use bands if less than 3 reps) – B) For time: 21 – 18 – 15 – 12…