A) Back squats: 7mins to find a “Heavy” 5rep -straight into- 8mins to find a 1RM B) 7min AMRAP: 3-6-9-12-15 etc Wall balls 7 Kb swings – up to 24/16kg -rest 5mins- C) 10min AMRAP: 20/15 Cal…
Author: Josh Boyle
A) Deadlifts: 1x 20 3x 10 -all at same weight/we will be increasing over the next few weeks/start this week at 50%- B) EMOM 18mins: Min1- Max cal row Min2- Rest Min3- Max pull ups Min4- Rest Min5- Max…
A) 2 Rounds: 500/400m Row 60 Sec wall sit (weighted if possible) 5 Strict pull ups or 10 ring rows 5 Snatch balance with pause in bottom of squat – up to 30/25kg -10min cap- -5mins to build- B)…
A) 3 Rounds of- 20 Hollow body rocks 2 TGU e.a 5 Ring dips (weighted if possible) B) EMOM 20Mins: Min1- Cal row L1=12/10 – L2=16/14 – L3=20/18 Min2- 15 Kb swings – up to 24/16kg + Max hr…
A) Back squats: 1x 9 2x 5 3x 2 B) For time: 2 Rounds of- 11 T2b 9 High box jump overs 7 Clapping press ups 2 Rounds of- 15/12 Cal row 20 Wall balls 5 High burpee box…
A) 4 Sets/super set: 16 Double kb alt lunges 6 Deadlifts -15min cap- B) EMOM 8mins: Even – Max burpee box jumps Odd – Pull ups L1=9 – L2=12 – L3=15 C) 10min AMRAP: 50 Double unders 15…
A) Front squat + split jerk: 3x 4+2 3x 2+1 (with 3 sec pause in bottom of last squat of each set) -18min cap- B) For time: 200m Run 21 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg…
A) 2 Round: 20 Plate overhead alt lunges 20/18 Cal row 10 Double kb bent over row with pause @ top 5 Muscle snatch – up to 35/25kg -5mins to build- B) EMOM 6mins: 3 TNG power snatch …
A) 20min AMRAP: 200m Run 12 T2b 20 Alt pistols 12 Power snatch @L1=30/20kg – L2=35/25kg – L3=43/30kg 12 Overhead squats B) 4 sets/super set: 4 Overhead squats 2 Rope climbs -If time- C) Tabata: Pinch grip
A) Back Squats: 1x 12 2x 8 3x 3 -15min cap- B) 15min AMRAP: Cal row L1=14/11 – L2=17/14 – L3=20/17 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg 20 Wall balls 10 Ring dips C) 3 Sets/super set:…