A) 4 Sets of complex: 2 TNG squat snatch + 3 Overhead squats -15min cap- B) For time: 3 Rounds of- 9 C2b 7 Power snatch @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 5 Bar facing burpees 2 Rounds of- 15…
Author: Josh Boyle
A) Back squat: Option 1- 5x 10 @ same weight Option 2- 4x 4 – climbing B) EMOM 16mins: Min1- Wall balls L1=15 – L2=20 – L3=25 Min2- Burpee pull ups L1=4 – L2=6 – L3=8 Min3- 8 Double…
A) 3 Rounds: 300/200m Row 20 Hollow body rocks 5 Hang power snatch @empty bar to 30kg/25kg 5 Overhead squats -5mins to build- B) Squat snatch: 2x 1.1.1.1 2x 1.1.1 3x 1.1 -15min cap- C) “Nancy” 5 Rounds…
-8mins to warm up movements- A) 3 Rounds: 12 Alt pistols (goblet pistols if too easy) 6 Bench press 40m Plate pinch carry 2 Rope climbs (legless if possible) -20min cap- B) 12min AMRAP: 20 Single arm alt Russian…
A) EMOM 12mins: Min1- 6 Bar facing burpees + 3 strict press – climbing Min2- 20 Single kb front rack alt lunges – up to 28kg/20kg Min3- Max strict pull ups in 40sec B) 4 sets of complex: 5…
A) 3 Rounds for time: 10 Single kb push press (left arm) – up to 24kg/16kg 15 T2b 10 Single kb push press (right arm) 15 Goblet squat jumps B) Overhead squats: Option 1- 8/6/6/4 Option 2- 4x 4…
A) 3 Rounds: 50 Double unders 5 Strict pull ups/ring rows 5 Behind neck push jerk with pause in catch (snatch width) 5 Hang squat snatch -10min cap- -5min to build- B) Every 90sec x7 rounds: 5 Lateral burpees…
A) 3 sets/super set: 10 e.a Single kb + single leg bent over row 5 Strict ring dips – weighted if possible 60 Sec wall sit – weighted if possible B) 20min AMRAP: 400m Run 20 Kb SDHP –…
A) Overhead squats Option 1- 4x 4 @ same weight Option 2- 4/3/3/2 – climbing B) 5min AMRAP (move fast): 16 Plate overhead alt lunges – up to 25kg/20kg 8 Hr press ups -Rest 5mins- C) 12min…
A) 4 sets/super set: 5 Strict press 10 Bent over row B) 5 Rounds for time: 200m Run 10 Push press @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg C) 3 Sets/super set: 10 Bb roll outs 20 Hollow body rocks…