A)Every 5mins/x4 rounds:
6 Back squats
6 Strict pull ups
6 e.a Single db push press
200m Run
–
B) 18min AMRAP:
10 deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg
10 T2b
20 Wall balls
10 Lateral burpees
10 Pull ups
20 Wall balls
A) 2 sets/Primer:
20 Back rack elevated stepping back lunges (standing on plate)
10 Good mornings (band or bar)
5 Seated box jumps
–
B) Every 5mins x4 rounds:
Odd- Run L1=400m – L2=500m – L3=600m
+
15 Kb swings – up to 24/16kg
Even- Cal L1=40/30 – L2=45/35 – L3=50/40
+
Burpees L1=9 – L2=12 – L3=15
–
C) 3 sets/super set:
20 Banded pull overs in hollow body
10 Seated (on box) db shoulder press
A) EMOM 5mins:
Power snatch + Hang squat snatch + TnG squat snatch
-1min rest-
EMOM 5mins:
Option 1- 1 Hang squat snatch
Option 2- 3-5 Hang squat snatches
–
B) For time:
40 Double unders
5 TnG Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
5 Bar muscle ups
5 TnG power snatches
5 Bar muscle ups
10 Burpee box jumps
5 TnG power snatches
5 Bar muscle ups
10 Burpee box jumps
20 Box jump overs
5 TnG power snatches
40 Double unders
-13min cap-
–
C) 3 sets/super set:
20 Seated heel lifts over kb
10 Turkish sit ups
A) EMOM 10mins:
Odd- up to 15 Hspu (add a deficit if able)
Even- 16 Front rack alt lunges
–
@10min mark
–
B) 10min Cap:
600m Run
20 C2b
400m Run
20 T2b
200m Run
20 Hspu
–
C) 3 sets/super set/10min cap:
10 e.a Single db/kb rows
10 Bb curls
–
D) Alt Tabata:
Russian swings – up to 32/24kg
Burpees
A) EMOM 5mins:
1 Squat clean + 3 Split jerks
-1min rest-
EMOM 5mins:
1 Squat clean + split jerk
–
B) For time:
10 Lateral burpees
5 TnG clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
20 Single db step ups – up to 30/22.5kg
5 TnG clean + jerks
10 Burpee box jumps
5 TnG clean + jerks
20 C2b
5 TnG clean + jerks
10 Burpee pull ups
-10min cap-
–
C) 3-4 sets/super set:
5 Strict ring dips (weighted if able/if you can’t get 5 grab a band or go to box dips)
5 Floor press
“Running Clock”
0 – 10mins:
Build to a heavy 5 rep overhead squat (from the floor)
–
10 – 20mins:
EMOM-
Odd- up to 15/12 Cal
Even- 5 TnG Power snatches (building)
–
20 – 21mins:
REST
–
21 – 26mins:
Build to a heavy 3 rep overhead squat (from the floor)
–
26 – 36mins:
EMOM-
Odd- up to 12 Lateral burpees
Even- 3 TnG squat snatches (climbing)
–
36 – 37mins:
REST
–
37 – 40mins:
AMRAP-
20 Front rack alt lunges – up to 52/35kg
Max shoulder to overhead in time remaining
A) 3 Sets/Giant set:
2 TGU e.a
Max L-sit
2 Rope climbs
–
B) 3min AMRAP/1:30 off/once through:
#1
7 T2b
7 Press ups
–
#2
Cal (on any machine)
–
#3
10 Wall balls
5 Burpees
-after 1:30 rest, straight into-
2min AMRAP/1min off/once through:
#1
5 T2b
5 Press
–
#2
Cal (on any machine)
–
#3
8 Wall balls
4 Burpees
-after 1min rest, straight into-
1min AMRAP/30 sec off/once through:
#1
3 T2b
3 Push ups
–
#2
Cal (on any machine)
–
#3
6 Wall balls
3 Burpees
–
-If time-
C) Alt Tabata:
Prone knee to opposite wrist
Russian twist
A) 10mins practise:
Rig work
–
B) 30min AMRAP:
20 Kb swings – up to24/16kg
15 Ring dips
400m Run
10 Floor press – Male= Up to Body weight/Female= Up to 3/4 body weight
5 Muscle ups
A) 3 sets/super set:
10 Seated (on box) db shoulder press
10 Bent over rows
–
B) EMOM 10mins:
Odd – up to 15 Hspu
Even – up to 30 sec hollow body
-2min rest-
EMOM 10mins:
Odd – up to 15 C2b
Even – up to 15 Rower jacknifes (straight legged if able)
–
C) 2-3 Sets/super set (no rest):
10 Bb curls
20 Banded tricep pushdowns
A) Every 90 sec x 10 Rounds:
2 Power cleans
1 Push Jerk
1 Squat clean
1 Split Jerk
–
B) For time:
50/40 Cal
50 Wall balls
10 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
400m Run
40 Wall balls
10 Power cleans – up to 84/61kg
30 Box jump overs
30 Wall balls
10 Power cleans – up to 101/70kg
-20min cap-