A) Snatches with 3 sec pause below knee 4x 1.1.1 -20min cap- B) EMOM 15mins: Min1- 8 Deadlifts + 6 hang power snatch @L1=40kg/20kg- L2=50kg/25kg – L3=60kg/30kg – L4(for the girls)=35kg Min2- 10 High box jumps Min3- L1= 15…
Category: Workouts
A) Strict press: 3x max reps @ 75% B) 4 rounds for time: 15 Ring dips 20 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 15 Alt pisotls 20/15 Cal row -20min cap- C) Deadlifts: 4×6 TNG
A) 4 sets: 3 Hang power cleans + 1 hang squat clean B) 7min cap: 50-30-10 Wall balls 21-15-9 SDHP @L1=20kg/15kg – L2=30kg/20kg – L3=40kg/25kg -Max lateral burpees in time remaining- -Rest 5mins- C) 7min AMRAP: 7…
A) Front squats + Split jerks 5+2 – 4+2 – 3+1 – 2+1 – 2+3 -20min cap- B) 1x max thrusters @ 60-70% of your “2+1” above C) For time: 15 Pull ups 200m Single kb carry @L1=20kg/12kg…
A) 4 sets/super set: 5 Push press 10 Double kb bent over row 20 Second hollow body hold/rock B) “Running clock” 0-10mins: “Karen” 150 Wall balls 10-15mins: 15-12-9 Burpees Box jump overs 15-22mins: 2-4-6-8 e.t.c Power cleans @L1=40kg/28kg –…
A) Optoin 1: 5×3 Hang power snatch Option 2: 5×3 Hang squat clean B) EMOM 12mins: Min1- L1= 15 pull ups – L2=10 C2b – L3=5 Muscle ups (ring or bar) Min2- (In 40 seconds) 10 Pistols + max…
A) Back squats: option 1: 6-4-3-1-1 option 2: 5×8 C) EMOM until fail: Odds- 7 SDHP @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg + 5 lateral burpees Evens- Death by pull ups (up in 2’s) D) If time: 21-15-9 M-ball alt lunges…
A) Accumulate: 1min in a L-hang 2mins in a hollow body 3mins in a plank B) 3x max reps strict press @70% C) For time: 600m Run 12 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 12 Overhead alt lunges…
After general warm up you have 7mins to build/drill then- A) EMOM 10mins: Double unders L1=15 – L2=30 – L3=50 + 2 full cleans + 1 split jerk B) 8min AMRAP: 2-4-6-8-10 e.t.c Deadlifts @L1=60kg/42kg – L2=80kg/56kg – L3=100kg/70kg…
A) EMOM 12min: Min1- 1-3 Rope climbs Min2- 8 Double kb thrusters @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Min3- Cal row L1=10/5 – L2=15/10 – L3=20/15 B) 5 sets: 1 Snatch balance + 2 overhead squats -15min cap- C)…