A) 5mins to find 1 rep max strict press (from the floor) B) @90% of above complete: 4×2 Strict press C) 3 rounds for time: 10 Burpees 20/15 Cal row 30 Push press @ L1=25kg/15kg – L2=30kg/20kg –…
Category: Workouts
A) 15min AMRAP: 15 Box jumps 12 T2b 9 Hang clean + jerks @ L1=30kg/20kg – L2=40kg/28kg – L3=50kg/35kg B) 5 sets/super set: 3 Front squats (climbing) 3 seated high box jumps (If Time) C) 50 for time:…
A) EMOM 10mins: 1 Power snatch + 1 Hang squat snatch (climbing) -7mins to warm up/drill cleans- B) EMOM 10mins: 1 Squat clean + 1 Front squat (climbing) C) For time: 21-15-9 C2b (scale to pull ups)…
A) 4 sets/super set: 6 Bench press (climbing) Max strict pull ups (scale to bands/ring rows) Max strict ring dips (scale to bands/box dips) B) 1 Round for max reps: 2min Max T2b -1min rest- 2min Max wall balls…
A) 7min AMRAP: 1 TGU each arm @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 10 Kb swings 15 Goblet squats (Kettle bell is not to touch ground after the TGU until you have finished your 15 goblet squats otherwise complete 2…
A) Push jerk + Split jerk: 2x 3+2 – 2x 2+2 – 2x 2+1 B) 20min EMOM: Min1- 10 Pull ups + 5 t2b Min2- 6 Front squats @ L1=40kg/25kg – L2=55kg/35kg – L3=70kg/45kg Min3- 6 Burpee high box…
A) 5 sets to find heaviest complex: High hang squat snatch + power snatch + squat snatch (drop bat and reset after each rep) B) @ heaviest weight accomplished above complete: 15 Full snatches C) “Battle of the…
A) Back squats: 5×5 (Climbing) B) For time: Buy in- 50 wall balls 4 rounds 15 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 15 Box jump overs 15 Hr press ups Buy out- 50 wall balls C) If…
A) Squat clean + Jerk: 2x 1.1.1 – 1x 1.1 – 1×1 (10 sec between reps) B) For time: 50 SDHP @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg 40 Thrusters @ same as above 30 Pull ups 20 Hspu 10 Bar facing…
A) Every 90 seconds x8 rounds (12mins): 5 Clusters (climbing) B) For time: 100 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 90 Double unders 800m Row 70 Walking lunges 600m Run 50 Hr press ups 40 Wall balls 30…