A) 8mins to find: 3 rep Hang power snatch -into- 8min to find: 3 rep Hang squat snatch – B) EMOM 12mins: Min1- Cal row L1=14/11 – L2=16/13 – L3=18/15 Min2- 8 e.a Single kb hang snatch – up to…
Author: Josh Boyle
A) Deadlifts: 4×4 -20min cap- – B) 5 Rounds/each for time/2min rest between: 200m Run 20 Kb swings – up to 24/16kg 15 Pull ups 10 Ring dips 200m Run
-5mins to build- A) EMOM 10mins: 4 Lateral burpees + 1 clean + 2 Push press + 2 Push jerk – B) EMOM 8mins: Wall balls L1=15 – L2=20 – L3=25 – C) 3 sets/super set: Max toes to ring…
A) 4 sets/super set- 60 sec plank Front squats- Option 1: 3 reps Option 2: 8 reps -20min cap- – B) 7min AMRAP: 25 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg 25 Pull ups 25 Box jump overs 25 T2b 25…
A) Alt tabata: Weighted wall sit Hollow body rock – B) For time: “Lumber Jack 20” 20 Deadlifts @L1=84/61kg – L2=101/70kg – L3=125/84kg 400m Run 20 Kb swings – up to 32/24kg 400m Run 20 Overhead squats @L1=30/20kg – L2=43/30kg…
A) 2 Rounds: 20 Hollow body rocks 50m Double kb overhead carry 50m Double kb front rack carry 300/250m Row -10min cap- – B) Every 90 sec x 5 rounds: 4 Squat snatches (drop + reset) -into- EMOM x5 rounds:…
A) 3 sets/super set: 2 TGU e.a 6 Deadlifts – B) For time: 15 – 12 – 9 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg Hspu -2min rest- 18 – 15 – 12 Front squats @L1=52/35kg – L2=61/43kg – L3=70/52kg T2b…
A) 4 sets/super set: 5 e.a Single kb Z press 5 Push press – B) EMOM 15min: Min1- AMRAP of 5 Knee to elbow + 5 t2b or scale to 5 hanging knee raises + 3 knee to elbow Min2-…
A) 10min to find: 5 rep max front squat from floor – B) For time: 20 Wall balls 5 Squat clean @L1=43/30kg – L2=52/35kg – L3=61/43kg 10 Bar facing burpees 18 Wall balls 5 Squat clean 8 Bar facing burpees…
A) 1 Round: 20 Hollow body rocks 20 Glute bridges 200m Run 5 Wall climbs 10 Russian swings – B) “Zeus” 3 Rounds for time: 30 Wall balls 30 SDHP @25/15kg – L2=30/20kg – L3=35/25kg 30 Box jumps @20inch 30…