A) Every 3mins x5 Rounds: 400m Run Max hr press ups in time remaining B) 3 Rounds (not for time): 2 e.a TGU 2 Rope climbs Max handstand walk (2 attempts if needed) – scale to side ways wall…
Author: Josh Boyle
A) For time: 100 Double unders 25 T2b 50/40 Cal row 25 Pull ups 25 Burpees 25 Front squats @L1=43/25kg – L2=52/35kg- L3=61/43kg – L4=70/52kg 100 Double unders -18min cap- (at the 18min mark begin B) B) 10mins…
A) 4 sets/super set: Max strict ring dips (use bands if less than 3) 4 Push press -15min cap- B) For time: 100 Kb swings – up to 24/16kg -EMOM=double press up burpees L1=1 – L2=2 – L3=3 (start…
A) 4 sets/super set: 4 Back squats 3 Kneeling jump to vertical jump (scale to 4 broad jumps) B) For time: 21 Pull ups 9 Single kb overhead alt lunges (right arm) – up to 24/16kg 21 Box jump…
A) 12min to find a”Heavy”: 5 rep back squat B) 10min AMRAP: 200m Run 16 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg 16 Wall balls -Rest 5mins- C) 10min AMRAP: 200m Run 12 Shoulder to…
A) 3 sets/super set: 5 Strict press 5 Bench press 5 Strict ring dips (weighted if possible or bands if needed) -10min cap- B) 3 sets/super set: 8 Pendlay rows 8 deadlifts Max strict pull ups (scale to bands…
A) 2 Rounds: 2 TGU e.a Max hanging leg raises 3 Muscle snatch – up to 30/20kg 5 Tempo overhead squats 300/250m Row -10min cap- B) 10mins to find heaviest complex: 2 Power snatch + 1 hang squat snatch…
A) Overhead squats: 1×8 1×6 2×4 -15min cap- B) 12min cut off: Buy in- 400m Single kb suit case carry – up to 24/16kg AMRAP in time remaining 6 Burpee box jump overs 6 Single kb hang snatch (right…
-5min to build- A) EMOM 7mins: 2 Squat clean + 1 jerk (starting @60%) -1min rest- EMOM 5mins: 1 Squat clean + jerk B) For time: 100 Double unders 5 Hang squat clean + jerks @L1=43/30kg – L2=52/35kg –…
A) 4 Sets/super set: 6 e.a Double kb alt lunges (1 kb overhead + 1 kb in front rack, switch after 6 reps) 4 Push press (from floor) B) EMOM 24mins: Min1 – 15 Kb swings – up to…