A) Back squats: 4x 8 @75-85% -18min cap- B) For time: 30 – 20 – 10 Kb swings – up to 24kg/16kg 20 – 15 – 10 Box jump overs 10 T2b after each round C) Alt tabata:…
Author: Josh Boyle
A) 2 Rounds: 200m Weighted run – up to 15kg/10kg 20 Wall balls 60 sec hollow body B) 4 Sets of complex: 1 Squat clean + 2 Front squats + 1 TNG Squat clean -15min cap- C) 15min…
A) For time: 21 – 15 – 9 Overhead squats @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/30kg Pull ups -Rest 3mins- 3 Rounds: 200m Run 15 SDHP @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/30kg -Rest 3mins- 15 – 12 – 9…
A) 20min AMRAP: 500/400m Row 40 Wall balls 30 Hspu 20 Deadlifts @L1=60kg/40kg – L2=80kg/55kg – L3=100kg/70kg 10 e.a Single kb push press – upto 24kg/16kg B) 3 Sets/giant set: 8 Bench press Max L-sit 15 Banded tricep pushdowns…
A) 3 Rounds: 10 Alt overhead lunges – up to 30kg/20kg 10 Overhead squats 5 Muscle snatch 200m Run -10min cap- B) Low Hang squat snatch + overhead squat: 3x 3+3 3x 2+2 2x 2+1 -15min cap- C)…
A) Back squats: 5x 10 @60-70% -15min cap- B) 2min on/1min off/max reps: Wall balls -Rest T2b -Rest Row (cal) -Rest Pull ups -Rest Hang clean + jerk @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/30kg -Rest Double unders -Rest Thrusters -Rest…
A) 2 Rounds @light to moderate load: 15 Bent over rows 10 Strict press 5 Tempo front squats -5min to build to starting weight- B) 4 sets of complex: 2 squats cleans + 1 front squat + 2 shoulder…
A) 4 sets/super set: 6/4/4/2 Back squat 3 Seated box jumps -20min cap- B)For time: 30 Deadlifts @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg 30 Box jump overs 30 Hang power cleans 30 Pull ups 30 Jerks 30 Alt pistols -Every…
-5min to build- A) EMOM 15min: Min1- 2 Squat snatches – climbing (starting at 70%) Min2- Cal row L1=14/10 – L2=16/12 – L3=18/14 Min3- Hspu L1=5 – L2=10 – L3=15 B) 2 Sets/super set: 8 e.l Goblet step ups…
A) 4 sets/super set: 8 Bench press Max Strict pull ups -12min cap- B) For time: 30/22 Cal row 30 Pull ups 30 Box jump overs 30 T2b 30 Wall balls 30 Burpees C) Alt Tabata: Back squat…