A) “Helen” 3 Rounds for time: 400 Run 21 Kb swings – up to 24/16kg 12 Pull ups B) 4 sets/super set: 2 Strict press (from floor) 4 Back squats C) “2 Part Grace” For time: 30 Cleans…
Author: Josh Boyle
A) 10mins of: Handstand practise B) 2min on/2min off/x4 (each): Odd- Max cal row Even- 30 Wall balls + max burpee box jump overs in time remaining
A) 15min AMRAP: 50 Double unders 16 Plate overhead alt lunges – up to 25/20kg Plate run/carry around car park 12 Plate ground to overhead 15/12 Cal row B) Hang Power Snatch: 2×5 3×3 2×2 -15min cap- C)…
A) 8mins to find heaviest complex: 2 Deadlifts 4 Hang power cleans 2 Deadlifts 3 Hang squat cleans 2 Shoulder to overhead 2 Deadlifts -Into- 8mins to find heaviest complex: 1 Deadlift 1 Hang power clean 1 Deadlift…
A) Front squats + split jerk: 5x 3+1 (with 3 sec pause in catch of split jerk) -20min cap- B) 3mins on/2mins off/x4: 400m Run (scale to 300m) 10 Deadlifts @L1=61/43kg- L2=84/61kg – L3=101/70kg Max wall balls in time…
A) 4 sets/super set: 5 Front squats Max Hspu -20min cap- B) For time: “Fran” 21 – 15 – 9 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg Pull ups -rest 3mins- For time: 9 – 15 – 21…
-5min to build- A) 4 Rounds: 300/250m Row Max strict pull ups (use bands or go to ring rows if less than 3 reps) 3 Strict press (from floor) -15min cap- B) Alt Tabata: Hollow body rocks Plank …
A) Power snatches: 4x 1.1.1 – 1.1 – 1 (10 sec rest between reps/30 sec rest going from 3 reps to 2 reps etc) -15min cap- B) Overhead squats: 3x 5 -10min cap- C) EMOM 12mins: Min1- Cal…
A) 4 Rounds: 2 TGU e.a 4 Deficit deadlift 3 Bench press -20min cap- B) 7min AMRAP: 10 Hspu 15 Russian swings – up to 32/24kg -rest 3mins- 7min AMRAP: 800m Run Into (for time remaining) 10…
A) 4 sets/seuper set: 8 e.l Goblet step ups 5 Back squats -20min cap- B) For time: 45 – 35 – 25 Wallballs 25 – 20 – 15 Pull ups 15 – 10 – 5 Cleans @L1= 30/20kg –…