A) 2 Rounds: 10 Empty bar goodmornings 10 Overhead alt lunges or front rack 5 Strict pull ups or 10 ring rows 10 Back rack squat jumps or air squat jumps Cal row (sprint) L1=8/6 – L2=10/8 -L3=12/10 -10min cap-…
Author: Josh Boyle
A) EMOM 12mins: Min1- Cal row L1=14/9 – L2=16/12 – L3=18/15 Min2- Burpee box jump overs L1=4 – L2=7 – L3=10 Min3- Max L-hang B) 4 sets/super set: 8 e.l bulgarian split squat (use plates or very small box,…
A) 4 sets/super set: 6 Bench press 3 Strict press with pause @ shoulder for each -15min cap- B) For time: 50 Hr press ups 40 Kb swings – up t0 24/16kg 30 T2b 20 Burpees 10 Strict ring…
-5mins to build- A) EMOM 10mins: 1 Hang squat clean + 2 Front squats B) 15min AMRAP: 20/15 Cal row 15 C2b (scale to pull ups/ring rows) 15 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg 15 Hspu (scale to box…
A) 4 Sets/super set: 4 Push press 12 Alt top to top kb rows B) 5 Rounds For time: 12 Deadlifts @L1=40/25kg – L2=50/35kg – L3=60/45kg – L4=70/50kg 9 Hr press ups 9 Hang power cleans 6 Alt pistols…
A) 2 Rounds: 500m/400m Row 2 TGU each arm Max chin over bar hold 16 Plate overhead alt lunges -10min cap- -5mins to build- B) EMOM 6mins: 1 Power snatch + 1 Hang squat snatch + TNG squat snatch…
A) 4 Sets/super set: 6 Back Squats 2 Strict press B) 4min AMRAP/2min rest/x3 Rounds: 15 Wall balls 10 T2b 10 Lateral burpees 10 Pull ups 15 Wall balls Max squat cleans in time remaining @L1=30/20kg – L2=43/30kg –…
A) 15mins to find: 1RM Deadlift B) 3 Rounds for time: 15 Hspu 20 Kb swings – up to 24/16kg 25 Air squats C) 10min Cap: Buy in – 600m Run Then AMRAP in time remaining 6 Burpee…
A) 3 Sets/super set: 8 Bench press 10 Bb curls 8 e.l Goblet step ups B) 20min AMRAP: 15 Pull ups 15 M-ball cleans 300/250m Row 10 e.a Single kb snatches – up to 24/16kg 10 e.a Single kb…
-5mins to build- A) EMOM 10mins: 2 Power cleans + 1 jerk @75%+ B) EMOM 12mins: Min1- Cal row L1=12/9 – L2=15/12 – L3=18/15 Min2- T2b + 5 Hang squat cleans (t2b – L1=4 – L2=7 – L3=10) (Cleans=…