A) 3 Rounds: 10 Russian swings – up to 32/24kg 1 TGU e.a with shoulder press at kneeling position and standing 20 Squat jumps -5min to build- B) EMOM 10mins: 1 Hang squat snatch + 1 full snatch +…
Author: Josh Boyle
A) 4 sets/super set: 4 Tempo front squats with 2 sec pause in bottom 20 Commando press ups -20min cap- B) 10 Rounds for time: 5 C2b 3 Squat cleans @L1=45/30kg – L2=60/40kg – L3=75/50kg – L4=85/60kg -12min cap-…
A) 3 Rounds for time: 200m Farmers carry – up to 32/24kg 5 Wall climbs 2 Rope climbs 400m Run 20 Plate overhead alt lunges – up to 20/15kg 10 Plate thrusters -30min cap- B) 3 sets/super set: 8…
A) 4 sets/super set: 8 e.l Single leg double kb deadlifts 4 Overhead squats (scale to front squats) B) For time: 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 15 Pull ups 20 Box jump overs 15 Deadlifts 15 Pull…
-5mins to build- A) EMOM 10mins: 3 TNG power clean + push jerks B) 20 Rounds for time: 6 Wall balls 4 Pull ups 2 Alt pistols 1 Clean + jerk @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
2min on/2min off/x10 (5 rounds): Odd rounds- 200m Run + max burpee box jump overs in time remaining Even rounds- Cal row L1=14/10 – L2=18/14 – L3=22/18 + max squat clean thrusters in time remaining @L1=30/20kg – L2=43/30kg –…
A) 3 Rounds for time: 20m Plate push – up to 20/15kg 10 Plate ground to overhead 10 T2b -5mins to build- B) EMOM 10mins: Double unders L1=20 – L2=35 – L3=50 2 Hang squat snatch C) For…
A) 3 Rounds/2mins at each station (18mins): 2min- 2 TGU e.a + max t2b in time remaining 2min- Ring dips L1=8 – L2=12 – L3=15 + 15 heavy russian kb swings 2min- Cal row L1=12/8 – L2=16/12 – L3=20/16 +…
A) 4 sets/super set: 16 Double kb front rack alt lunges 4 Tempo front squats (slow on way down – normal on way up) B) 10min AMRAP: 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 10 Bar facing burpees …
-5mins to build- A) Every 90 sec x8 rounds: 3 Squat clean + 1 Jerk B) 7min AMRAP: 1-2-3-4-5 etc Clean + jerk @L1=30/20kg – L2=43/30kg – L3=52/35kg – 61/43kg 10 Wall balls C Every 3mins x4 rounds:…