A) 2mins on/ 2mins off x4: 400m Run (scale to 200m) Max burpees in time remaining B) 3 sets/superset: 6 Single leg bent over row (each leg) 12 Pistols (6 each leg, weighted if possible) 6 Single arm ring…
Category: Workouts
A) 4 sets/super set: 12 alt back rack lunges 6 Back squats (come up as fast as possible) 3 Broad jumps (in quick succession) B) “Megan” For time: 21 – 15 – 9 Burpees Kb swings @ 24kg/16kg Double unders…
A) 4x 3 Front squats with 3 second pause at bottom of each rep + 1 split jerk B) “39” For time: 9 – 6 – 3 – 3 – 6 – 9 Clusters @ L1= 40kg/30kg – L2=…
A) 20 min AMRAP: 20 Cal row 20 Hand release press ups 20 Box jumps 20 Pull ups B) 3 Sets/super set: 1 Turkish get up each arm 20 Hollow body rocks Max L-hang C) 5 min AMARP:…
A) “Sugar Daddy” 21 – 15 – 9 Deadlifts @102kg/70kg 400m Run – 15 min cap – B) 7 mins to build to 5 rep max strict press – straight into – C) 7 mins to build to 3…
A) Super set 16/14/12/10 Front rack lunges 6 Ring dips (weighted if possible) 1 Rope climb (legless if possible) – 15 min cap – B) 4 Rounds for time: 200m Run 6 SDHP @ L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg…
A) 4 sets/Super set: 5 Bench press 8 (each leg) weighted step ups 16 Alt single kb row – 20 min cap – B) “Nasty Girls” 3 Rounds for time: 50 Squats 7 Muscle ups “or” 14 Chest to…
A) 12 mins to build to max power clean + push jerk B) @ 70 % of above EMOM 3 mins: 5 clean + jerks -1 min rest- @ 75% EMOM 3 mins: 4 clean + jerks -1 min rest- @…
A) 5 Sets/super set: 3 Hang power snatch 2 TGU each arm B) 3 Rounds for time: 10 (each arm) single kb push press @ L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg 10 T2b 10 Deficit press ups…
A) EMOM 12 mins: Min1- 15 Kb swings @ L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg Min2- 10 Ring dips + 5 T2b Min3- 20 Box jump overs B) 4×4 TNG Deadlifts @70% C) For time: 50…