A) 5mins to find 5rm strict press -straight into- B) 5mins to find 3rm push press -straight into- C) 5mins to find 1rm push jerk D)20min AMRAP: 20/15 cal row 40 Double unders 20 Pull ups 20 Wall balls…
Category: Workouts
A) Hang power cleans: 4×4 B) For time: 21-15-9 Squat clean @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg Lateral burpees -10min cap- C) 3 sets/superset: 1 TGU each arm 20 Hollow body rocks or Muscle up/t2b practise for p4p
A) 4sets/super set: 6 – 4 – 2 – 2 Bench press 4 Ring dips B) “Diane” For time: 21-15-9 Deadlifts @102kg/71kg Hspu -10min cap- C) For time: 50 2-for-1 wall balls (every break/drop/pause/miss = 400m run)
A) “Helen” 3 rounds for time: 400m run 21 kb swings @24kg/16kg 12 Pull ups -15min cap- B) 4sets/super set: 12 Alt front rack lunges 20 Alt double kb strict shoulder press (start and finish at above the head…
A) 4 sets to find your heaviest complex: 2 Push press + 2 push jerk + 1 split jerk B) In teams of 3 complete: (one person working at a time, unless specified) 3 rounds each of – 20…
A) EMOM 12mins: Min1- Burpee box jumps @L1=5 – L2=8 – L3=10 Min2- Wall climbs @L1=1 – L2=2 – L3=3 Min3- 5 Single kb snatches (each arm) @L1=20kg/8kg – L2=24kg/12kg – L3=28kg/16kg – L4=32kg/20kg B) 12mins to build to…
A) 15min AMRAP: 15 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 5 Burpee box jumps @30inch/24inch 15 Goblet squats @ same as above 5 Muscle ups B) 10mins to find 10 rep max deadlift C) For time: 30-25-20-15…
A) 4 sets/superset: 15 Back squats (climbing) 10 Shoulder to overhead (climbing) 1 Rope climb (L-sit or legless if possible) -20min cap- B) For time: 2 rounds- 200m Run 15 Power snatches @L1=25kg/15kg – L2=35kg/25kg – L3=45kg/35kg 2 rounds- 200m…
A) Every 90 seconds for 10 rounds complete the following complex: Power clean + hang squat clean + squat clean + push jerk (choose starting weight, and increase every round if possible) B) EMOM 8mins: Odds- Double unders L1=30…
A) 10mins skill work of your choice (double unders, pull ups, rope climbs, anything) B) 4 sets/super set: 4 Push press (climbing) 4 TNG Deadlifts (climbing) C) For time: Buy in- 400m Hill run 3 rounds of- 20…