A) 3 Rounds: 60 sec hollow body 5 Bench press 10m Sled or plate push (inside) 2 Rope climbs -20min cap- B) 20min AMRAP: 200m Run 20 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg Kb Farmers carry (loop of car…
Author: Josh Boyle
A) 2 Rounds: 30 Russian twists 10 e.a Single kb overhead alt lunges 5 Muscle snatch – up to 30/20kg 5 Snatch balance 10 Heavy russian kb swings – up to 32/24kg (focus on aggressive hips) B) 5 sets…
A) 4 sets/super set: 6 Back squats 6 e.l Single RDL 6 e.a Single arm kb Z press B) For time: 21 – 18 – 15 – 12 – 9 T2b SDHP @L1=25/20kg – L2=35/25kg – L3=43/30kg Air squats…
-5mins to build- A) Every 90 sec x8 rounds: 5 Lateral burpees + 1 Hang squat clean + 2 jerks B) For time: 10 Power clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 400m Run 10 Hang…
A) 4 sets/super set: 12 Back rack alt lunges (from the rack) 10 Back squats (same weight) 5 Push press (from floor) B) 2mins on/1min off/x5 rounds: Cal row L1=12/8 – L2=16/12 – L3=20/16 – L4=25/20 Max deadlifts in…
A) Death by: Option 1- Burpees Option 2- Wall balls (up in 2’s – e.g min1= 2 reps – min2= 4 reps – min3= 6 reps etc) B) 3 Sets/super set: 6 e.l Staggered leg RDL 6 e.a Single…
A) 2 Rounds: 10 e.a Single kb overhead alt lunges 5 Strict pull ups or ring rows 5 Snatch balance – up to 30/20kg 5 Overhead squats 400/300m Row -10min cap- -5mins to build- B) Every 90 sec x8:…
A) 12mins to find: 1RM bench press -3x Max L-hang within the 12mins- B) 3 Rounds for time: 400m Run 20 Kb siwngs – up to 32/24kg 20 Hr press ups -16min cap- C) 3 Sets/super set: 8…
A) 12mins to find heaviest complex: 1 Power clean + 2 front squats + 1 jerk B) For time: “Grace” 30 Clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg C) For time: 10-9-8-7-6-5-4-3-2-1 Pull ups Alt…
A) 10min AMRAP: Cal row L1=12/8 – L2=14/10 – L3=16/12 12 T2b 16 Single kb suit case alt lunges – up to 24/16kg 12 Hollow body rocks (scale to sit ups) B) Front squats: 4×4 with 3 sec pause…