A) 5 Sets to find heaviest complex: 1 High hang squat snatch + 1 hang squat snatch B) 15min AMRAP: 15/10 Cal row 5 Hang power snatch @L1=40kg/25kg – L2=50kg/30kg – L3=60kg/40kg – L4=70kg/50kg 5 Overhead squats 5 Pull…
Category: Workouts
A) 4 sets/superset: 16 Double kb walking lunges 8 (each leg) Single leg double kb glute lean B) 10min AMRAP: 15 SDHP @L1=20kg/15kg – L2=30kg/25kg – L3=40kg/30kg 5 Lateral burpees 15 Push press @ same as above 5 Lateral…
A) EMOM 15mins: Min1- Wall climbs L1=1 – L2=2 – L3=3 Min2- Double unders L1=40 – L2=60 – L3=80 Min3- 6 Single kb snatches (each arm) @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=32kg/24kg B) 4 sets/superset: 3 Bench press…
A) 15mins to find heaviest complex: Power clean + hang squat clean + split jerk B) For time: 5-4-3-2-1 Squat clean + jerks @L1=60kg/25kg – L2=70kg/35kg – L3=80kg/45kg – L4=100kg/60kg 200m Run 1-2-3-4-5 Bar muscle ups (scale to 10…
A) Option 1- Overhead squats: 5×3 (climbing) Option 2- Back squats: 5×5 B) EMOM 15mins: Min1- 5 Burpees + max double unders (within 40 seconds) Min2- 15 Thrusters @L1=30kg/15kg – L2=37kg/21kg – L3=43kg/28kg Min3- 10 T2b + 5 strict…
A) 5 Sets (each set to be done hard and fast): 5 Bench press (climbing) 15 Sdhp @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg 20 Box jump overs (1min rest between rounds) B) 20min AMRAP: 25 Wall balls 20 Cal row…
A) 4 sets/super set: 12 Overhead alt lunges 10 Pendlay rows 1 Rope climb (legless/L-sit if able) B) EMOM 6mins: 6 Deadlifts @L1=60kg/42kg – L2=80kg/56kg – L3=100kg/70kg 6 Hspu (deficit if able) -1min rest- C) EMOM 6mins: 6 Thrusters…
A) 4 Rounds for time: 6 Single kb snatches each arm @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=28kg/20kg 12 C2b 12 Alt pistols 400m Run (20min cap) B) Push jerks: 3×3 (15min cap) C) Tabata: Burpees
A) EMOM 10mins: 10 Wall balls + burpees L1=4 – L2=7 – L3=10 -Rest 3mins- B) 7min AMRAP: 3 Power cleans @ L1=40kg/25kg – L2=55kg/35kg – L3=70kg/45kg 3 Front squats 3 Jerks -Straight into- C) 7mins to find: 7 rep…
A) 4 Sets/super set: 7 Back squats 40m fast sled/tire push B) 10min AMRAP: 100m Run 200m Row 3 Clusters @L1=40kg/28kg – L2=55kg/38kg – L3=70kg/49kg 40 Double unders 5 Burpee pull ups C) 3 Rounds for time: 20…