A) 4 sets/super set: 12 Deadlifts 8 Double kb shoulder to overhead – B) 4 Rounds/each for time/2min rest between rounds: Cal row L1=20/16 – L2=25/21 – L3=30/26 25 Wall balls 20 Box jump overs – -If time- C) 3…
Author: Josh Boyle
-10mins to build- A) Every 4mins x 5 rounds: 400m Run 5 Front squats from floor – building – B) 3 Rounds: 100m Forward sled drag Max Hspu (scale to box or hr press ups) 20 Hollow body rocks
A) 4 sets/super set: 3 Back squats 3 Seated box jumps -20min cap- B) For time: 35 Power snatches @L1=25/15kg – L2=35/25kg – L3=43/30kg 15 Bar facing burpees 35 Shoulder to overhead 15 Bar facing burpees 35 Front squats 15…
-5min to build- A) EMOM 7mins: 3 Hang squat cleans + 1 Jerk -1min rest- EMOM 7mins: 1 Hang squat clean + Jerk B) “Fight Gone Bad” 1min at each station for max reps/x3 rounds/1min rest between rounds: Wall Balls…
A) For time: 200m Run 60 Deadlifts @L1=30/20kg – L2=43/30kg – L3=52/35kg 200m Run 50 Wall balls 200m Run 40 Hang cleans 200m Run 30 Pull ups 200m Run 20 Hspu 200m Run 10 Thrusters B) 3 sets/super set: 30…
A) 5 sets/super set: 10 – 8 – 4 – 2 Strict press 12 Front rack Double kb lunges 3 e.l Seated single leg broad jumps B) Every 3min/x5 rounds: 400m Run –If time- C) Alt tabata: Chin over bar…
– 5mins to build – A) Every 2mins/x7 rounds: 20 Wall balls 5 e.a Single kb shoulder to overhead – up to 32/24kg 2 Squat snatches B) 2 Rounds/No rest: 20 Hollow body rocks 2 TGU – Right arm…
A) 3 Rounds: 5 Bench press 2 Rope climbs 1x Unbroken double kb complex: 5 Hang power cleans 5 Front squats 5 Hang power snatches 5 Shoulder to overhead – 20min Cap – B) 15min AMRAP: 500/400m Row 10…
– 5mins to build – A) EMOM 10mins: Power clean + hang squat clean + TNG squat clean B) “Nasty Girls” 3 Rounds for time: 50 Air squats 7 Muscle ups (scale to bar muscle ups/c2b/pull ups+Hr press ups)…
A) 15mins to find: 3RM Thruster (from the rack) B) 40 sec on/20 sec off/x3 rounds (9mins): 1- Double unders 2- Hspu 3- Knee to elbow C)2 Rounds for time: 200m Run 15 SDHP @L1=35/25kg – L2=43/30kg –…