A) Back squats: 5×3 @ 80-90% of your 1rm B) “Double Hanger” 3 rounds for time: 100 Double unders 7 Hang power clean + jerks @ L1=45kg/25kg – L2=65kg/35kg – L3=85kg/50kg – 10 min cap – C) 3…
Category: Workouts
A) Push jerks: 5 – 3 – 3 – 3 – 5 B) 3 rounds for time: 12 single kb push press (6 each arm) @ L1=24kg/12kg – L2=28kg/16kg – L3=32kg/20kg 12 Box jump overs 12 Single arm alt…
A) ” Murph meets Karen” For time: Buy in- 1k run (including hill) 5 rounds of- 15 Pull ups 20 Press ups 30 Wall balls Buy out- 1k run (including hill) B) If time: Tabata hollow body
A) Front squats: 4×4 @ 80% of your 1rm B) EMOM 10mins: Odds- 10m hand stand walk (scale to hand stand practise) Evens- 10 alt pistols (weighted if possible) C) EMOM 20mins: Min1- Hand stand push ups (scale…
A) Build to a “heavy” (not a max) 3 rep deadlift (drop and reset each rep) B) 7min AMRAP: 5 T2b 7 Push press @ L1= 20kg/15kg – L2= 30kg/20kg – L3= 40kg/25kg 9 SDHP @ same as above …
A) 5 mins to accomplish: 3x 20m sled push – 1 min rest – 5 mins to accomplish: 4 sets of Max strict pull ups Max strict ring dips – 1 min rest – 5 mins to accomplish: 3 sets…
A) 15 mins to find 3 rep TNG power clean + jerk B) Tabata Thrusters @ L1= 40kg/20kg – L2= 50kg/30kg – L3= 60kg/40kg C) 20min AMRAP: 200m Run 20/15 Cal row 10 Burpee pull ups 10 Goblet…
A) 10 mins to build to 5 rep max back squat straight into 5 mins to build to 3 rep max back squat B) @ 80% of your 5RM above complete: 1x max reps of back squats C)…
A) 12 mins to find heaviest complex: 1 Hang power snatch + 2 hang squat snatch + 1 Over head squat (scale to: 1 hang power clean + 2 hang squat snatch + 1 front squat) B) @ 80%…
A) 7 min cap: 21 – 15 – 9 Deadlifts @ L1=50kg/30kg – L2=65kg/45kg – L3=80kg/60kg Chest to bars (scale to pull ups) Max lateral burpees in time remaining – rest 3 mins – 7 min cap: Same amount of…