A) Snatch pause below knee cap (3 sec): 4x 3 + 1 Snatch (full or power) B) 7mins to build to “heavy” snatch (goal is to keep it a weight where you can really focus on movement and keep…
Category: Workouts
A) Back squats: 4×10 @ 70-75% of 1 rep max – 15 min cap – B) EMOM 15mins: Min1- Pull ups + dips L1=7+5 – L2=10+7 – L3=15+10 Min2- Double unders L1=30 – L2=50 – L3=70 Min3- 6 Double kb…
A) EMOM 12mins: Min1- 20 SDHP @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg Min2- 30 Second max hspu Min3- Burpee box jumps L1=5 – L2=8 – L3=10 B) Strict press: 5 – 3 – 3 – 1 C) For time:…
A) EMOM 10mins: 1 Clean + jerk (climbing- you choose starting weight) B) 8min AMRAP: 24 Alt pistols 12 Press ups 6 Clean + jerks @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/42kg – Rest 2mins – C) 5mins to find…
A) EMOM 16mins: Min1- Cal row L1=10/5 – L2=15/10 – L3=20/15 Min2- Wall ball + T2b L1=5+5 – L2=10+7 – L3=15 +10 Min3- 20 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Min4- Rest B) 4 sets/superset: 5 Seated military…
A) Find heaviest complex: 4 Deadlifts + 3 Hang power cleans + 2 Split jerks B) 3min rounds/4rounds: 8 Air squats 6 Deadlifts @ L1=50kg/35kg – L2=60kg/45kg – L3=70kg/55kg 4 Burpees – 1min Rest between rounds – C)…
A) Within 15mins complete: Tempo back squats ( 4-2-1 ): 5 – 5 – 5 – 3 – 3 B) 5min AMRAP: 12 Kb swings @ L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 6 Box jump overs – Rest 3mins…
A) EMOM 12 mins: Odds- Burpees L1=6 – L2=10 – L3=15 Evens- 6 front squats – climbing (from the floor) B) 10 mins to find 3 rep max push jerk with no reset at the shoulder C)10 min…
A) 40min Cap: 400m Run 20 Power cleans @L1=25kg/20kg – L2=30kg/25kg – L3=43kg/30kg 20 Press ups 400m Run 19 Power cleans 19 Press ups e.t.c until 400m Run 1 Power clean 1 Press up
A) 10mins to find heaviest 5 rep thruster from the racks B) 10min AMRAP: 20 Single kb alt lunges @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 10 T2b 10 Goblet squats @ same as above 20 Double unders –…