A) Deadlifts: 4×6 “Heavy” not building to max (around 70-80%) B) 6mins Cap: 21-15-9 SDHP @ L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg Pull ups -Max lateral burpees in time remaining- C) 5min Ladder: 2-4-6-8-10 Hr press ups 30 Double…
Category: Workouts
A) Tabata/Alt: Hanging (from pull up bar) + Russian kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg B) 20min AMRAP: 15 Shoulder to overheads @ L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 25 Lateral hops 15 Front squats 25 Lateral hops 15…
A) Back squats: 3×5 (climbing) B) 5mins to find: 20 rep max back squat C) 10mins practising: Kipping/Butterfly/Muscle ups D) 10min AMRAP: 9 Hang clean + jerks @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg 6 Front squats 54 Double…
A) 7mins warming up/drilling then- 4 sets of complex: Power clean + hang squat clean + TNG squat clean B) For time: Run L1=400m – L2=600m – L3=800m 50 Pulls L1= Jumping pull ups – L2= Pull ups –…
A) 5 Rounds: 15 Box jump overs 10 Ring dips 5 Back squats (climbing) -1min rest between rounds- B) 5 Mins to get through: 3×3 Strict press (climbing) C) 7 Rounds for time: 7 Power cleans @ L1=30kg/20kg…
A) 3 sets/super set: 16 Alt top to top kb shoulder press 20 Alt pistols 10m Heavy sled push B) EMOM 15mins: Min1- 5 Double kb clusters @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=32kg/24kg Min2- Cal row L1=10/5…
A) Every 90 seconds x10 rounds: Power snatch + hang power snatch + ohs + TNG squat snatch (climbing) B) 3 Rounds for time: 400m Run 10 Burpee pull ups 20 Wall balls 10 T2b
A) 4 sets/superset: 6-4-2-2 Bench press 8-6-4-2 Deadlifts B) EMOM 8mins: 6 high box jumps + max SDHP @ L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg -2min rest- C) 5min AMRAP: 1-2-3-4-5-6 e.t.c Hang squat clean Shoulder to over…
A) 12mins to find heaviest complex: Squat clean + front squat clean + Split jerk B) For time: 15 Squat clean + jerks @ 80% of above C) EMOM 12mins: Evens- Burpees to target + T2b L1=5+4 –…
A) Back squats: Build to a “heavy” (not max) set of 6 B) @ weight above complete: 5×3 Back squats with a 3 second pause at the bottom C) For Time: 100 Thrusters @ L1=25kg/15kg – L2=35kg/25kg – L3=43kg/35kg