A) EMOM 20mins: Min1- 15 Deficit Hr press ups – up to 20kg plates Min2- 16 Double kb front rack alt lunges – up to 24/16kg Min3- Hspu L1=5 – L2=10 – L3=15 – L4=20 Min4- 200m Run Min5- Rest…
Author: Josh Boyle
A) 2 Rounds: 15 Russian swings – up to 24/16kg 8 e.l Goblet step ups 4 Burpee broad jumps 20/17 Cal row B) Power snatch + squat snatch + overhead squat: 4x 1.1.1 + 1.1 + 1 -15min cap-…
A) 10min AMRAP: 1 TGU e.a – up to24/16kg 2 Wall climbs 50 Double unders 6 T2b to pull up (1 for 1) B) 4 Sets/super set: 8 Back squats 8 Deadlifts C) 10min AMRAP: 300/250m Row 40…
A) 4 sets/super set: 10 Strict ring dips 5 Strict press 4-6 Clapping press ups B) 2min on/1min off/x3 rounds: Odd – 300/250m Row + Max burpee box jump overs in time remaining Even – 200m Run + Max…
-5min to build- A) Every 1:30 x8 rounds: 5 Bar facing burpees Hang squat clean + front squat + TNG squat clean B) 3 Sets/super set: Option 1- Max handstand walk Option 2– 1-3m each way side ways hand…
A) EMOM 18mins: Min1- Max Cal row Min2- Rest Min3- Max Burpees Min4- Rest Min5- Max SDHP @L1=25/15kg – L2=35/25kg – L3=45/35kg Min6- Rest B) 4 Sets/super set: 7/5/3/1 Bench press 8 e.l Single leg deadlifts If time:…
A) 3 Rounds: 20 Plate overhead lunges – up t0 20/15kg 15 Plate ground to overhead 10 Overhead squats – up to 40/30kg 20/17 Cal row –10min cap- B) 10mins to find heaviest complex: 1 Power snatch + 1…
A) 10min Handstand practise B) 5mins to find a heavy: 8 rep push press C) 3 Attempts to find: 4 rep push press D) @80% of above complete: 1x Max shoulder to overhead E) 15min AMRAP:…
A) EMOM 12mins: Min 1- 8 Burpees + Max double unders in time remaining Min 2- 10 T2b + Maxring dips in time remaining Min 3- 20 Sec hollow body rock B) Back squats: 2x 6 – Tempo 3x…
-5min to build- A) Every 90 sec x8 rounds- 2 Hang squat cleans + 2 jerks B) For time: 15 C2b (scale to pull ups) 21 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg 15 C2b 15 Squat cleans 15…