A) 12mins to find heaviest complex: Squat clean + front squat + hang squat clean + front squat + squat clean B) @ 75% of above complete: 2x Max reps TNG squat cleans with 2mins rest between sets …
Category: Workouts
A) Back squats: 5x 2 with 2 second pause at bottom (20min cap) B) For time: 3 rounds- 20 Wall balls 10 Burpees 2 rounds- 20 Box jump overs 10 Burpee m-ball cleans 1 round- 30 Thrusters @L1=20kg/15kg –…
Skill Day A) 12min Gymnastic practise- choose no more than 2 movements B) 12min Barbell practise- choose no more than 1 movement (focus on technique not load) C) 15min EMOM: Min1- Pistols Min2- Pull ups/c2b/muscle ups Min3- Double…
A) 4 sets/super set/20min cap: 4 Push jerks with no reset at the shoulder 6-10 false grip ring rows B) 15min AMRAP: 30 Goblet squats @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 30 (total) Single arm kb push press 30 Jumping…
A) For time: 21-15-9 Thrusters @L1=20kg/15kg – L2=30kg/21kg – L2=43kg/30kg (each arm) Single kb snatches @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg (10min cap) B) 5×5 Push press -1 rope climb after every set- C) Max reps at each movement:…
A) 5×3 TNG squat snatch B) 3mins to get through: 8 Box jumps 8 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 8 Goblet squats 3mins to get through: 12 Box jumps 12 Kb swings 12 Goblet squats 3mins to get through: 16 Box…
A) 20min AMRAP: 25 Wall balls 200m Run 15 Clean + jerks @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 10 T2b B) 10mins to find 5 rep max back squat C) 5min AMRAP: 1-2-3-4-5 e.t.c Pull ups Hr press ups
A) 10min AMRAP: 10 Sdhp @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 10 Lateral burpees B) 3sets/super set: 10 Pistols each leg 8 (each leg) Double kb single leg glute lean C) For time: 20 Shoulder to overheads @L1=20kg/15kg – L2=35kg/25kg…
After general warm up A) 10mins to warm up/build up weight- Then 7mins to find max clean + jerk B) 10mins to warm up/build up weight- Then 7mins to find max snatch C) For time: 4 rounds- 15…
A) High hang squat snatch: 5×3 (scale to high hang power snatch or scale again to hang cleans) B) Overhead squats: 3x max reps @ aboves heaviest weight C) 15min EMOM: Min1- 15 T2b Min2- 6 Double kb…