A) 2 Rounds: 20m Plate push – up to 20/15kg 10 Muscle snatch – up to 30/20kg 5 Overhead squats Into 2 Rounds: 10m Bear crawl plate push 10 Low hang power snatch 5 Snatch balance B)…
Author: Josh Boyle
A) 2 Rounds (all Three 3min AMRAPS then start from top again): 3min AMRAP- 6 Double kb hang power clean + jerks – up to 24/16kg 6 Double kb front squats 6 Double kb front rack alt lunges -90…
-5min to build- A) EMOM 10mins: Bar facing burpees L1=2 – L2=3 – L3=4 2 Power cleans B) 10min AMRAP: Cal Row L1=12/9 – L2=16/13 – L3=20/17 20 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 10 T2b 10 Hspu …
A) Back squats (week 4): 1x 14 1x 9 1x 4 -18min cap- B) 5 Rounds/each for time/1min rest between rounds: 20 Wall balls 10 Box jump overs 10 Pull ups 5 Burpee box jump overs -20min cap-
A) 2 Rounds: 2 Wall climbs 10 Plate ground to overhead – up to 20/15kg 16 Plate overhead alt lunges 5 Snatch balance – up to 30/20kg -10min cap- -5mins to build- B) EMOM 5mins: Power snatch + hang…
-5mins to build- A) Every 3mins x5 rounds: Row – L1=300/200m – L2=400/300m – L3=500/400m 5 Bench press B) EMOM 16mins: Min1- Pull ups L1=10 – L2=15 – L3=20 + Max burpees to target in time remaining Min2- Rest…
A) For time: Running- L1=1.2km – L2=1.6km(block) – L3=2km (block + 400m) -12min cap- B) 4 sets/super set: 16 Double kb front rack walking lunges 5 Strict press -15min cap- C) 10min AMRAP: 12 T2b 10 Kb swings…
-5min to build- A) EMOM 7mins: 3 Hang squat cleans + 1 Jerk -2min rest- B) EMOM 7mins: 2 Jerks (from racks) C) For time: 400m Run 20 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg…
A) Back Squats: 1x 16 1x 11 1x 6 -18min cap- B) 2min on/2min off/x5 rounds: Cal row L1=12/8 – L2=16/12 – L3=20/16 10 Deadlifts @L1=43/30kg -L2=61/43kg – L3=84/55kg – L4=101/70kg Max wall balls in time remaining
A) 3 Rounds: 200m Run 15 M-ball cleans 15 Wall balls 10 Double kb overhead alt lunges – up to 24/16kg (scale to front rack or plate overhead) -5min to build- B) Every 2mins/x7 rounds: 4 Deadlifts + 3…