A) 2 Rounds- 6 e.a kb windmills Max chin over bar hold 10 Double kb deadlifts 5 Tempo overhead squats with pause at bottom -10min cap- B) 5mins to find: Heavy 6 rep squat snatch – Drop + reset…
Author: Josh Boyle
A) 3 Rounds for time: Cal row L1=12/9 – L2=16/13 – L3=20/17 20 Single kb overhead alt lunges – up to 24/16kg 200m Run 20 Alt arms single arm kb russian swings – up to 24/16kg -15min cap- B)…
A) 12mins to find max: 2 Front squats + 2 Jerks B) For time: 60 Double unders 10 Thrusters @L1=30/20kg – L2=40/25kg – L3=50/35kg 60 Double unders 20 Thrusters 60 Double unders 30 Thrusters C) 3x 500/350m row…
A) 4 sets/super set: 3 Broad jumps 10 Weighted glute bridges 3 Overhead squats (scale weight down and do 6 reps if needed and/or do front squats) -20min cap- B) 12min AMRAP: 6 Burpee box jumps 11 Hspu 16…
A) 2 Rounds for time: 400m Farmers carry – up to 24/16kg 100m Plate push – up to 20/15kg 1min Hang 2min Wall sit – each break= 5 burpees -30min cap- B) Alt tabata: Hollow body Pike sit ups…
A) 3 Rounds for time: 400m Run 20/17 Cal row 10 Burpees to target – 15min cap – -5mins to build- B) Every 90 sec x7 rounds: 1 Power clean + 2 front squats + 1 squat clean (drop…
A) 4 sets/super set: 16 Double kb front rack alt lunges 4 Overhead squats – heavier than last week B) 20min AMRAP: 8 Single kb deadlifts – right arm – up to 32/24kg 12 Hr press ups 8 Single…
A) 4 sets/super set: 3 Push jerks (or scale to 6 reps if not wanting to go as heavy) 16 Double kb alt top to top row B) 1:30 on/1min off/4x through: Odd – 200m Run + max pull…
A) 3 Rounds: 20m Double kb bottoms up waiter carry – up to 16/12kg Max chin over bar hold (scale to ring row and hold) 20/15 Cal row 10 e.a Single kb overhead alt lunges – up to 32/24kg …
A) 3x 10min AMRAP/3min rest between: 50 Wall balls 40/32 Cal row 30 Push press @L1=25/15kg – L30/20kg – L3=35/25kg 20 Single kb snatches – up to 24/16kg 10 Ring dips Max burpee box jump overs in time remaining