7mins to practise/drill then- A) EMOM 10mins: Power clean + Hang squat clean + Squat clean (climbing) B) For time: 21 – 15 – 9 Deadlifts @ L1=60kg/40kg – L2=70kg/50kg – L3=80kg/60kg Pull ups Buy out: 30 Unbroken wall…
Category: Workouts
A) 20min AMRAP: 20 Kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 200m Run 20 Wall balls 20 Cal row B) Push jerk: 4×4 (climbing) C) Tabata: Hollow body rocks
A) Snatch: 15mins to find 1 RM B) 10min AMRAP: 15 Power snatch @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg 50 Double unders (scale to 100 singles) C) 3 sets/super set: 10 Single kb bent over rows (each arm) 10…
A) Back squats: 15mins to find 1RM B) @ 80% of above complete: 2 sets of max reps C) Running: L1 + L2 = 200m – L3= 400m L1 + L2= 6 rounds with 1min rest between L3=…
A) Back squats: 3×6 (climbing) 3×3 (climbing) B) 4 rounds/each for time: 20 Box jumps 15 Goblet squats @ L1=16kg/8kg – L2=20kg/12kg – L3-24kg/16kg 9 Burpee single kb clean + jerk -rest 1min between rounds- C) After your last…
A) 10mins to build to a “heavy” squat snatch B) EMOM 10mins: 3 Squat snatches @85% C) 7min AMRAP: 6 Deadlifts @L1=70kg/45kg – L2=80kg/56kg – L3=90kg/63kg 5 Bar facing burpees 4 Alt pistols
A) 3 sets/superset: Max unbroken HSPU (scale to hspu on a box or general push ups) 20 Hollow body rocks 2 Rope climbs- Legless or L-climb if possible B) EMOM 12mins: Min1- T2b L1=5 – L2=10 – L3=15 Min2-…
A) 10mins to warm up/drill, then- 12mins to accomplish: 4 sets/super set: 4 Bench 1 Squat clean (all climbing) B) 6min cap: 21-15-9 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Box jump overs Max wall balls in time remaining…
A) 7mins to find: 1 rep max strict press -straight into- B) 7mins to find: 1 rep max push press C) For time: 400m Run 3 rounds- 18 Deadlifts @ L1=45kg/30kg – L2=60kg/40kg – L3=70kg/50kg 15 Pull…
A) 7mins to drill/warm up then- 15mins to complete: 1.1 Power snatch + 1 Full snatch (drop and reset each rep/scale to cleans) B) 12min AMRAP: 10 Overhead squats (scale to front squats) @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 12…