-10mins to prep and get sorted- A) EMOM 25mins: Min1- T2b + Hr press ups L1=5+5 – L2=7+7 – L3=10+10 Min2- 5 Hang cleans + 3 Front squats + 5 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg – L4=52/35kg Min3- Cal…
Author: Josh Boyle
A) 2 Rounds: 2 Wall climbs 20 Plate overhead alt lunges – up to 20/15kg 5-10 Strict pull ups or ring rows 10 Russian swings – up to 32/24kg -5mins to build- B) EMOM 6mins: 3 TNG power snatch…
A) 3 Rounds for time: 200m Run 15 Kb swings – up to 32/24kg 3 Wall climbs B) 5mins to find: 2Rm Strict press -straight into- C) 5mins to find: 2RM Push press D) 3 Rounds…
A) Back squats: 1×18 – 1×13 – 1×8 (less reps than last week/aim for going a little heavier) -15min cap- B) 12min AMRAP: 15 T2b 5 Burpee high box jump overs 10 Shoulder to overhead @L1=30/20kg – L2=43/30kg –…
A) 10mins to build to a heavy: 6 rep deadlift B) 3 Rounds for time (21min cap): 200m Run 15 Pull ups 20 Wall balls 500/400m Row 15 Deadlifts@L1=43/30kg – L2=61/43kg – L3=84/61kg – L4=101/70kg 10 Ring dips -If…
A) 2 Rounds: 300/250m Row 5 Muscle snatch – up to 30/20kg 5 Hang power snatch 5 Overhead squats Max chin over bar hold B) Power snatch + full snatch: 2x 3+2 3x 1+2 -15min cap- C) 7min…
A) 3 Rounds (not for time): 3 TGU e.a 20 Hollow body rocks 2 Rope climbs B) 2x Through: 4min AMRAP- 20/17 Cal row 15 T2b 10 Burpee box jump overs Max wall balls in time remaining -2min rest-…
A) Power clean + Jerks: 2x 3+2 3x 2+1 (all TNG) -15min cap- B) For time: 30 Deadlifts @L1=30/20kg – L2=43/30kg – L2=52/35kg – L4=61/43kg 25 Hang power cleans 20 Front squats 15 Shoulder to overhead 10 Clean +…
A) Back squats: 1×20 – 1×15 – 1×10 (all as heavy as possible) -15min cap- B) For time: 600m Run (scale to 400m) 30 Single kb hang clean + jerks – up to 24/16kg 15 Ring dips 400m Run…
-5mins to build deadlift- A) EMOM 16mins: Min1- 5 Double kb front squats + 6 double kb front rack alt lunges – up to 32/24kg Min2- Ring dips+ Pull ups L1=3+5 – L2=7+8 – L3=10+10 Min3- 4 Deadlifts – climbing…