A) 4 sets/super set: 3 Push press 4 Push jerk (same weight as above) 8 e.a Single kb row -20min cap- B) For time: 21 – 15 – 9 Push press @L1=25/15kg – L2=35/25kg – L3=43/30kg – L4=52/35kg Lateral…
Author: Josh Boyle
A) 3 sets/super set: 20 Hollow body rocks 2 TGU e.a 5 Ring dips – weighted if possible B) For time: 600m Run 50 Kb swings – up to 32/24kg 40 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg 30 Pull…
A) 10mins to find a heavy: 5 rep Overhead squat (scale to front squat) B) 10mins to find heaviest complex: Squat snatch + overhead squat + hang squat snatch + overhead squat C) 12min AMRAP: 10 T2b Double…
A) Back squats: Build to a heavy 10/6/4 Then find a 1RM -20min cap- B) For time: 21 – 18 – 15 – 12 Deadlifts@L1=43/30kg – L2=61/43kg – L3=84/61kg – L4=101/70kg Box jump overs Pull ups -If time-…
A) 4 sets/super set: 6 e.l Double kb single leg deadlift 4 Front squats -20min cap- B) 3 Rounds for time: 400m Run 2 TGU e.a – up to 20/12kg 15 Pull ups 20 Single kb Overhead alt lunges…
A) 4 sets/super set: 15 Banded tricep pushdowns 3 Kneeling jump to vertical jumps 5 Push jerks B) 3x 5min AMRAP/2min rest between rounds: 8 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 8 Hspu 6 Bar facing burpees 6 High…
A) 3 sets/super set: 20 Hollow body rocks 6 e.a Single kb Z press 60 Sec wall sit (weighted if possible) B) 25min AMRAP: 15 T2b Double unders L1=50 – L2=70 – L3=100 20 Single kb hang squat cleans…
-5mins to build- A) Every 90 sec x8 rounds: 5 C2b 3 Burpee box jumps 1 Squat clean + 1 front squat + 1 jerk B) For time: 15 Clean + jerks @L1=43/25kg – L2=52/35kg – L3=61/43kg – L4=70/52kg…
A) Back squats: 4×4 (aim is to be done at last weeks weight for fo your last set of 4) -20min cap- B) 90 sec on/90 sec off/x5 rounds: 10 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg 10…
A) 4 sets/super set: 10 Ring dips – weighted if possible or banded if needed 5 Strict press 8 e.l Goblet step ups B) EMOM 16mins: Min1- Cal row L1=12/9 – L2=16/13 – L3=20/17 Min2– 15 Kb swings –…