A) EMOM 10mins: 2 Hang squat snatch + 4 Vertical jumps – B) For time: 400m Run -Into- 3 rounds- 15 SHDP – up to 43/29kg 15 C2b -Into- 400m Run -Into- 3 Rounds- 15 Overhead squats 5 Muscle ups…
Author: Josh Boyle
A) Front squats (week 2): 2x 6 2x 4 1x 10 – B) 25min AMRAP: 25/20 Cal row or 20/15 cal Assault bike 15 Deadlifts – up to 84/61kg 15 T2b 100 Double unders or 50 Lateral hops 15 Hspu…
A) 10min AMRAP: 12/10 Cal row or 10/7 Cal assault bike 8 Burpee pull ups 6 e.a Single kb overhead alt lunges – up to 24/16kg 4 e.a Single kb thrusters – B) 4 sets/super set: 6 Back squats (speed…
A) Power snatch + squat snatch: 5x 2+1 (drop + reset) -15min cap- – B) For time: 21 – 15 – 9 Power snatches – up to 43/29kg Wall balls -rest half as long as it took you to complete-…
A) 4 sets/Giant set: 6 Bench press 2-3 Rope climbs 6 e.l Single leg kb/db deadlifts – B) EMOM 16mins (45 sec on/15 sec rest): Min1- Bike or Row Min2- Russian kb swings – up to 32/24kg Min3- Burpee box…
A) Power clean + Jerk: 5x 3+1 (drop + reset) -15min cap- – B) 15min AMRAP: 20 Wall balls 15 Shoulder to overhead – up to 52/35kg 10 Lateral burpees 5 Muscle ups – C) Alt Tabata: Bb curls Single…
A) Front squats (week 1): 4×6 – 1×10 – B) For time: 21 – 15 – 9 Clean + jerks – up to 43/29kg Pull ups -rest half as long as it took you to complete- 21 – 15 –…
A) 3 sets/Giant set: 2 e.a TGU 30 Sec hollow body rock 20 Overhead alt lunges (plate/kb’s etc – nothing overly heavy) Up to 10 strict pull ups – B) Every 5mins x4: Every round has a 500m Run buy…
A) Every 90 sec x10 rounds: Power snatch + Hang squat snatch + TnG squat snatch + Overhead squat + up to 50 double unders – B) Every 2mins x9: 1: 350/300m Row or 1200/900m assault bike (scale distance if…
A) 4 Sets/super set: 2 Push press + 2 push jerks 3 e.l Single leg broad jumps (land on two feet) – B) Every 3mins x5 rounds: 400m Run (scale distance down if needed, target is 2min or less) –…