A) 2 Rounds: 20m Plate overhead walking lunges 16 Double kb alt top to top row 1 Heavy TGU e.a – B) 12mins to find heaviest complex: Power snatch + hang squat snatch + TNG squat snatch + overhead squat…
Author: Josh Boyle
A) 12mins for quality: 16 Alt pistols 14 Toes to ring 12 (total) Single kb snatch – up to 24/16kg – B) 3 sets/super set: 8 Deadlifts 60 Sec weighted wall sit -15min cap- – C) 3 Rounds/each for time/2min…
-5mins to build- A) Every 2mins x7 rounds: 15 Wall balls 10 T2b 2 Power cleans + 1 split jerk – B) 20min AMRAP: 15 Ring dips 12 Double kb step overs – up to 24/16kg 9 Hang clean +…
A) 3 sets/super set: 12 Front rack alt lunges 6 Front squats 3 Broad jumps – B) 12min AMRAP: 24 Kb swings – up to 24/16kg 18/16 Cal row 12 Box jump overs 6 Burpee pull ups -rest 3mins- C)…
A) 3 Rounds: 20m Double kb waiters carry – up to 16/12kg 16 Double kb alt top to top row 30 Sec Weighted wall sit Max L-hang – B) 30min AMRAP: 400m Run 15 Ring dips 20 Jumping lunges 40/32…
A) 2 Rounds: 3 Wall climbs 10m Bear crawl with plate push 10 Double kb front rack alt lunges 10 Double kb front squats – -5mins to build- B) Every 90 sec x 8 rounds: 6 Lateral burpees + 1…
A) EMOM 12mins: Min1- 5 T2b + 4 pull ups + 3 c2b Min2- 1 Heavy TGU e.a Min3- 15 Hollow body rocks + max double unders in time remaining – B) 3 sets/super set: 10 Deadlifts 6 e.a Double…
A) 3 Rounds for time: Cal row L1=9/6 – L2=12/9 – L3=15/12 12 C2b 9 Burpee box jump overs 6 Double kb russian swings – up to 24/16kg – -5min to build- B) EMOM 10mins: 3 Hang power cleans +…
A) 3 Sets/super set: 5 Back squats 10 e.l Static double kb lunges Max hollow body rock (cap @ 1min) – B) EMOM 16min: Min1- (AMRAP) 5 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg + 2 Lateral burpees Min2- Double under…
A) 3 sets/super set: 10 Close grip bench press 16 Double kb alt top to top row – B) 3 Rounds for time: 400m Run 20 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg 20 Front rack alt lunges 50…