A) 15 minutes to complete: 5×5 Push jerks (climbing) B) 2mins @ each station/1min rest between each station/max reps @ each/2 rounds: Max Cal row Max Hang clean + jerk @ L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg Max Front squats…
Category: Workouts
A) Option 1- EMOM for 10mins: 2 Hang squat snatches (climbing) Option 2- EMOM for 10mins: 3 Back squats (climbing) B) For time: 21-15-9 Deadlifts @60kg/42kg – L2=80kg/56kg – L3=100kg/70kg – L4(RX)=140kg/98kg Box jumps @ L1=20inch/16inch – L2=24inch/20inch –…
A) EMOM 20mins: Min1- Wall climbs L1=2 – L2=3 – L3=4 Min2- Rope climbs L1=1 – L2=2 – L3=3 Min3- 6 Single arm kb snatches each arm @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=32kg/24kg Min4- Wall balls L1=10 –…
A) 10mins to find 8 rep max TNG power clean – straight into – B) 7mins to find 5 rep max TNG squat clean C) 3 Rounds for time: 20 Front squats @ L1=40kg/28kg – L2=55kg/38kg – L3=70kg/49kg 15…
A) 2mins on/ 2mins off x4 rounds: 25/15 Cal row Max front rack lunges in time remaining L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg – Rest 6 mins – B) 2mins on/ 2mins off x4 rounds: 200m Run Max wall balls in…
A) Back squats + behind the neck jerk (push or split): 5+1 – 4+1 – 3+1 – 2+1 B) 3 Rounds: 15 Deadlfts @ L1=40kg/30kg – L2=60kg/40kg – L3=80kg/50kg 15 Ring dips 15 Lateral burpees – 1min rest –…
A) 3 sets/superset: 10 Weighted hip glute bridges 10 Ring rows with 2 second pause at the top 1 Wall climb B) For time: 1Km Run 25 Power cleans @ L1=40kg/25kg – L2=50kg/35kg – L3=62kg/43kg 25 Box jump overs…
A) 5 sets/ superset: 5 Bench press (climbing) 6 Box bounds (hurdles) B) EMOM until fail: Odds: 2-4-6-8-10 e.t.c Wall balls Evens: Burpees L1=4 – L2=8 – L3=12 C) 3 sets/ superset: 10 Bent over row 15 Hollow body…
A) For time: 5-4-3-2-1 Front squats @ L1=45kg/32kg – L2=65kg/46kg – L3=85kg/60kg – L3=93kg/60kg Push jerks – Rest 2 mins – 5-4-3-2-1 Front squats Push jerks *16min cap* B) 3 sets/superset: Max strict pull ups 1 Tgu each arm…
A) 12 mins to find 3rm TNG power clean + jerk B) EMOM 9 mins: Min1- 4 clean + jerks @ 80% of above Min2- Burpee pull ups L1=4 – L2=7 – L3=10 Min3- 6 Front squats @ same…