A) 2 Rounds: 5 Muscle snatch – up to 30/20kg 5 Broad jumps 12 Alt kb top to top bent over row 60 Sec wall sit (weighted if possible) B) 4 sets/super set: 3 Power snatch (drop + reset)…
Author: Josh Boyle
A) 4 sets/super set: 12 Overhead alt lunges (scale to front rack) 4 Broad jumps (quick contact with floor/the floor is lava) B) 2min on/1min off/x4 rounds: 200m Run Max pull ups in time remaining (scale to 100m if…
A) 4 sets/super set: 6 – 4 – 2 – 2 Bench press 8 e.l Single leg single kb RDL (hold kb same side as supporting leg) B) 3min on/2min off/x5 rounds: 20/16 Cal row 10 Deadlifts @L1=60/40kg –…
A) 4 Sets/super set: 3 Squat cleans + 1 jerk 60 sec plank -15min cap- B) For time: “Filthy 50” 50 Box jumps 50 Jumping pull ups 50 Kb swings – up to 24/16kg 50 Alt lunges 50 Knee…
A) 4 sets/super set: Push press + push jerk + split jerk Max T2b B) 12min AMRAP: Buy In- 600m Run -In the time remaining- 6 Burpee box jumps 24 Wall balls 6 Clean + jerks @L1=43/30kg – L2=52/35kg…
A) 2 Rounds: 20 Kb swings – up to 24/16kg 2 Wall climbs with 5 sec hold @top Max chin over bar hold or ring row and hold if less than 5 seconds 20 Plate overhead walking lunges – up…
A) 4 Sets/super set: 10 Weighted glute bridges 10-6-4-2 Back squats (each set as heavy as possible) -20min cap- B) EMOM 25mins: Min 1- Cal row L1=10/7 – L2=14/10 – L3=18/14 Min 2- HSPU + T2b L1=3+3 – L2=6+6…
A) 4 Sets/super set: 4 Bench press with pause @ chest 6 e.a Single leg single kb shoulder press (stand and press on same side) B) 15min AMRAP: 10 Single Kb deadlifts (left arm) – up to 32/24kg 10…
A) 12mins to find heaviest complex: Power clean + hang squat clean + TNG squat clean + jerk B) For time: 21 C2b 9 Clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 6 Lateral burpees 15 C2b…
A) 4 Sets/super set: 2 Push press + 2 Push jerk 2 Rope climbs (legless if possible) B) 10min AMRAP: 1 TGU e.a – up to 24/16kg 2 Wall climbs 12 M-ball cleans 15/12 Cal row C) 3…