A) 40 sec on/20 sec off/x4 rounds: 1- Cal row 2- Double kb hang clusters – up to 24kg/16kg 3- Burpees B) 4 sets/super set: 4 Strict press 4 Strict pull ups – wighted if possible C) 10min…
Author: Josh Boyle
-5min to warm up/build- A) Hang squat clean + split jerk 3x 2+4 – 6min cap 3x 2+2 – 6min cap 3x 1+2 – 6min cap B) 3 Rounds for time: 20 Aalt pistols 7 Muscle ups (scale to…
A) 3 Rounds: 10/5 Strict pull ups/ring rows 10m Partner wheel barrow 5 Tempo overhead squats – 4/1/2/1 5 Overhead squat jumps -10min cap- B) Snatch pull + snatch: 3x 2+1 3x 1+1 C) Snatch: 3x 1 …
A) Back squat: 5/3/4//2/3/1 -20min cap- B) 3 Rounds for time: 500/380m Row 40m Bear crawl 30 Goblet squats up to – 24kg/16kg 200m Suit case carry 10 Strict ring dips -If time- C) 1 Round with…
A) 4 sets/super set: Push press Option 1- 4/4/2/2 Option 2- 4x 6 4 Strict chin ups (reverse grip/weighted if possible) -20min cap- B) “Fight gone bad” 1min at each station for max reps Wall balls SDHP @L1=25kg/15kg…
A) 3 sets/super set: 8 e.a Single knee single arm kb shoulder press 10 Pendlay rows 20 Hollow body alt leg levers with m-ball B)3x 7min amrap/3min rest between: 400m Run 21 T2b 15 Kb swings up to –…
A) Squat clean + front squat + split jerk: 2x 4+1+2 3x 2+2+1 2x 1+1+1 -20min cap- B) 18min AMRAP: 200m Run 16 Alt pistols 12 Shoulder to overhead @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg
A) 4sets/super set: 4 Strict press 2 Rope climbs 20 Hollow body rocks -20min cap- B) 4 Rounds/each for time/1min rest between: 400m Run 10 Deadlifts @L1=60kg/40kg – L2=80kg/55kg – L3=100kg/70kg 10 Pull ups
A) 3 Rounds for time: 300/200m Row 5 Muscle snatch 10 Overhead squats 5 Snatch balance (increase weight each round if comfortable) -10min cap- -5min to build- B) EMOM 5mins: 3 Squat snatches -1min rest- C) EMOM 5mins: 2…
A) 4 sets/super set: 6 – 6 – 4 – 4 Bench press Deadlift B) 20min AMRAP: 21/16 Cal row 15 Shoulder to overhead @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 12 Hang power cleans 9 Lateral burpees