A) 40min AMRAP: 40/30 Cal row 20 T2b 400m Hill run with wall ball 20 Double kb hang clean + jerks – up to 24/16kg 40 Wall balls
Author: Josh Boyle
A) 2 Rounds: Plate pinch carry – round car park – up to 15/10kg Max chin over bar hold (overhand) – scale to ring row hold 10 e.a Single kb overhead alt lunges – up to 24/16kg B) 10mins…
A) Back squats: 4x 10 -15min cap- B) Deficit deadlifts: 4×5 -15min cap- C) 12min AMRAP: Double unders L1=40 – L2=55 – L3=70 Ring dips L1=9 – L2=12 – L3=15 2 TGU e.a – up to 24/16kg
-5min to build- A) 3 sets/super set: 30 Russian twists 2 Strict press 5 Push press (same weight as strict press + without re-racking between) B) EMOM 20mins: Min1- 15 Russian Kb swings – up to 32/24kg + 10…
A) 2 Rounds: 20 Double kb front rack walking lunges – up to 24/16kg 10 Strict press 5 Seated broad jumps -5mins to build- B) Every 90 sec x 4 rounds: Odd – 10 c2b + 1 squat clean…
A) 40min AMRAP: 800m Run 20 Power cleans L1=30/20kg – L2=43/30kg – L3=52/35kg 600m Row 20 Front squats 40 Box jump overs 20 Shoulder to overhead 20 Burpees
A) 2 Rounds: 2 Wall climbs 10m Plate push – up to 15/10kg 10 Muscle snatch – up to 30/20kg 5 Temo overhead squats B) 10min to find a “Heavy”: 3 rep overhead squat C) 10min to find…
A) Back squats: 10mins to find 20RM B) Deadlifts: 8 – 6 – 4 – 2 -15min cap- C) 7min AMRAP: 30 Double unders 15 Pull ups 10 Power snatches @L1=25/15kg – L2=30/20kg – L3=35/25kg -3min rest-…
-5min to build- A) Every 3min x5 rounds: 400m Run 3 Strict press (from floor) (scale runs to 200m if needed) B) EMOM 10mins: Even- 12 Alt pistols + Max burped box jump overs Odd- 30 Sec hollow body…
A) 2 Rounds: 8 Goblet step ups e.l 8 Single arm ring rows e.a 4 Broad jumps -5min to build- B) Every 2min x6 rounds: 20 Wall balls 2 Squat cleans + 1 jerk C) 18min AMRAP: Buy…