A) 7mins to build to working weight, then complete: Back squats: 4×8 @ 75-80% B) 4 Rounds: 300m/200m Row 20 Thrusters @ L1=30kg/21kg – L2=35kg/25kg – L3=43kg/30kg 10 Pull ups -Rest 2mins between rounds, hit each round as hard…
Category: Workouts
A) 10mins to complete: 4×3 Split jerks with a 3 second pause at the bottom of the dip -Straight into- B) 10mins to find heaviest: 2 Hang power clean + 1 hang squat clean + 1 split jerk…
A) 18min AMRAP: 15 SDHP @ L1=25kg/17kg – L2=32kg/22kg – L3=40kg/28kg 15 Pull ups 15 Hang power snatch 15 Ring dips 15 Thrusters 15 HR press ups B) 3 sets/super set: 10 Barbell roll outs 2 TGU each arm…
A) 10mins to warm up for front squats then complete: 4 sets/supersets: 10 Horizontal row 5 Front squats (from the floor/climbing) B) 7min AMRAP: 7 Hang power cleans @ L1=30kg/21kg – L2= 40kg/28kg – L3=50kg/35kg 9 Push jerks 11…
A) Option1- Over head squats: 4×4 (climbing) Option2- Front squats: 5 – 4 – 3 – 3 – 2 -Both options have a 15min cap – B) 3mins on/ 90 sec rest/5 rounds: 400m run + max wall balls…
A) EMOM 15mins: Min1 – 2 for 1 wall balls L1=10 – L2=15 – L3=20 Min2 – Cal row L1=10/7 – L2=15/12 – L3=20/15 Min3 – 4 Full snatches @L1=30kg/20kg – L2=45kg/27kg – L3=60kg/35kg B) 4sets/super set: 5 Strict…
A) For time: 200 Double unders (400 singles) 100 Empty bar push press 50 Kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 25 T2b – 15min time cap – B) 4 sets/super set: 6 Deadlifts (climbing) 12 Strict pull…
A) Every 90 seconds x10 rounds Power clean + hang squat clean + 2 front squats B) Back squats: 3x max reps @ max weight you finished on above (2 mins rest between sets) C) 3 Rounds for…
A) Tabata: Hang clean + jerk @ L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg Rest 2mins B) Tabata: Front squats @ same as above Rest 2 mins C) Tabata: Lateral burpees D) 10mins to find heaviest complex: 2 Push jerks +…
A) 4 Rounds (not for time): 1 Rope climb – legless if possible 20m Heavy sled push or pull (without stopping) 5 Bench press B) 4min AMRAP: 15/10 Cal row 10 Lateral rower burpees – 2min rest –…