A) For time: “Roberts Ridge” 10 Clean + jerk @L1=52/35kg – L2=61/43kg – L3=70/52kg – L4=84/61kg 20 Kb swings – up to 32/24kg 30 Thrusters @L1=20/15kg – L2=30/20kg – L3=43/30kg 40 C2b 50 Lateral burpees 60 Wall balls 70 Cal…
Author: Josh Boyle
-5min to build- A) EMOM 10mins: 10 T2b + 2 Squat snatch – B) For time: -In pairs/1 works/1 rests/have to tag in- 400m Suit case carry – up to 28/20kg (swap when needed) Cal row – Boys=50 – Girls=40…
A) 15mins to find 1RM: Deadlift – B) 12min cap: 20 Burpee box jump overs 25 Hang power snatch @L1=25/15kg – L2=30/20kg – L3=35/25kg 200m Run 25 Hang clean + jerk 20 Box jump overs 25 Thrusters 20 Burpee box…
A) 4 Rounds (each arm): 5 Single kb hang squat cleans 5 Single kb shoulder to overhead 5 Single arm russian swings 5 Single kb front squats -complete all unbroken with 1 arm then complete all unbroken with other arm,…
-5mins to build- A) EMOM 10mins: 5 Lateral burpees 1 Squat clean thruster – B) 4 Rounds for time: 4 Power cleans 4 Front squats 4 Shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg – C) EMOM 10mins:…
A) 1 Round (primer): 1 Wall climb 20 Goblet lunges 1 Wall climb 20 Goblet squat jumps 1 Wall climb 20 Hollow body rocks 1 Wall climb Max chin over bar hold (overhand) – B) 12min to find heaviest complex:…
A) 3 sets/super set: 20 Banded side steps e.w 2 Deadlifts – B) 15min AMRAP: 300/250m Row 15 Box jump overs 12 Kb swings – up to 32/24kg 9 Alt pistols 6 Muscle ups – scale to bar muscle ups…
-5mins to build- A) Every 90 sec x 7 rounds- 2 Power cleans + 1 jerk – B) EMOM 15mins: Min1- Cal row L1=14/11 – L2=17/14 – L3=20/17 Min2- Max power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg Min3-…
A) 3 sets/super set: 20 Double kb walking lunges 20 Front squats – B) 3 Rounds for time: 200m Run 10 Double kb clean + jerk – up to 24/16kg 15 C2b 10 Back rack squat jumps @L1=43/30kg – L2=52/35kg…
-5mins to build- A) EMOM 10mins: Hang power clean + TNG Clean (any) + Jerk – B) “The Chief” 5x 3min AMRAPs/1min rest between: 3 Power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg 6 Press ups 9 Air squats