A) 4 sets/super set: 8/6/4/6 Bench press 6 Sumo deadlift B) EMOM 15mins: Min1- Unbroken Wall balls L1=15 – L2=20 – L3=25 Min2- 40 sec Double unders Min3- 2 TNG Clusters (climbing) C) 2 Rounds for time: 20…
Author: Josh Boyle
A) 30min AMRAP: 15 T2b 12 Front squats @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg 9 Lateral burpees 6 Power cleans 400m Run B) 2 sets/super set: 60 Sec plank Max strict hanging leg raises
A) 3 Rounds: 20/15 Cal row 10 e.a Single kb overhead walking lunges – up to 16kg/12kg 5 Snatch balance -5mins to build- B) EMOM 6mins: Hang power snatch + hang squat snatch + overhead squat C)…
A) EMOM 16mins: Min1- 15 T2b max burpees Min2- 30 sec hollow body Min3- 15 Hspu + max burpees Min4- 30 sec max double unders B) 3 sets/super set: 2 Rope climbs (legless if possible) 10m Sled push …
A) Front squat + push jerk 5x 4+2 B) For time: 400m Run 30 Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg 30 Pull ups 200m Run 30 Wall balls 30 Hr press ups 400m Run 30 Air squats 30 Shoulder…
A) 4 sets/super set: 16 Back rack alt lunges 8 Sumo deadlifts B) 15min AMRAP: 20 Russian swings – up to 32kg/24kg 10 C2b 20/15 Cal row 10 T2b C) Tabata: Bottom to bottom air squats
A) 3 Sets/super set: 8 e.s Single kb single leg shoulder press 1min Plank 2 Rope climbs (legless if possible) B) 12min AMRAP: 12 Shoulder to overhead @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/40kg 12 Box jump overs 24 Wall balls…
A) 3 Rounds: 20/15 Cal row 5 Strict pull ups 10 Squat jumps 5 Snatch balance B) Squat snatch + overhead squats: 5x 2+1 C) Overhead squat (no racks): 2x Max @weight above D) “Isabel” 30 Snatch…
A) 20min AMRAP: 400m Run 30 Single kb shoulder to overhead – up to 24kg/16kg 20 suit case alt lunges 10 Hollow body rocks B) 3 Sets/super set: 5 Ring dips (weighted if possible) 10 e.a Single kb row…
A) Hang squat cleans: 3x 5 3x 3 B) 5 Rounds for time: 300/200m Row 15 SDHP@L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg 5 Muscle ups (scale down to 5 c2b “or” pull ups + 5 ring dips “or” hr press…