A) 3 Sets/super set: 10 e.l Double kb RDL 5 Strict press 30 Russian twists B) 5 Rounds for time: 10 Box jump overs 10 Hr press ups 10 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg -11min cap- C)…
Author: Josh Boyle
A) Front squats: 4×6 -15min cap- B) Running clock: 0-7mins (Amrap): 15 Kb swings – up to 32/24 12 T2b 9 Burpee box jumps 7-17mins: Find heaviest- 3+1 Clean + jerk (TNG or singles) 17-25mins (AMRAP): 11 Pull ups…
A) 3 Rounds: 12 Double kb overhead walking lunges/scale to weight plate 12 Single kb sumo deadlift 5 Strict pull ups or 10 ring rows 5 Snatch balance B) 8mins to heaviest: 5 rep hang squat snatch -straight…
A) 3 Rounds for time: Cal row L1=15/12 – L2=18/15 – L3=20/18 15 Kb swings – up to 24/16kg 10 Burpee box jumps 5 Strict pull ups or 10 ring rows B) Strict press: 10/6/2/2 C) EMOM 12mins:…
A) Back Squats: 1x 15 2x 10 3x 5 -15min cap- B) For time: Buy in- 400m Run Then Accumulate- 75 Wall balls 45 Pull ups 30 Burpees 15 Squat clean thrusters @L1=43/30kg – L2=52/35kg – L3=61/43kg Then Buy…
A) 3 Rounds: 3 Wall Climbs 30m Pinch Walk Max Hollow Body -12min cap- B) EMOM 12mins: Min 1- Cal Row + max burpees L1=6/4 – L2=9/6 – L3=12/9 Min 2- T2b + max air squats L1=5 – L2=10…
A) 7 Minutes to find Heaviest: 1 Hang Power Clean + 2 Power Clean + 1 Jerk -Straight into- 2mins max lateral burpees -Straight into- 5 Minutes to find Heaviest: 1 Hang Power Clean + 1 Power Clean + 1…
A) Back squats: 3×6 -12min cap- B) Run: L1=800m – L2=1.2km – L3=1.6km C) 10mins to find heaviest: 2 Hang power cleans + 1 jerk D) For time: 15 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg…
A) 2 Rounds: 500/400m Row Max handstand walk/3 attempts or 10-20m wheel burrow 10 Overhead alt lunges – up to 30/20kg 5 Overhead squats 5 Snatch balance -5mins to build- B) EMOM 5mins: 1.1.1 Full snatch -1min rest-…
A) 4 sets/super set: 20 Hollow body rocks 5 Front squats -15min cap- B) 3 Rounds for time: 10 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg 10 C2b/scale to pull ups -rest 5mins- C) 3 Rounds for…