A) For time: Buy in- 400m run 3 Rounds 20 Thrusters @ L1= 20kg/15kg – L2= 25kg/20kg – L3= 30kg/25kg 3 Wall climbs 20 Lateral jumps Buy out- 400m run B) 10 mins to find 6 rep strict press…
Category: Workouts
A) 15mins to find heaviest complex: Hang squat clean + Power clean + Squat clean + Front squat + Split jerk B) @ 90% of heaviest complex complete: 1min on/1min off x3 rounds: max front squats (from the floor) C)…
A) 4×5 Tempo back squats: 3 seconds on downward phase, hold for 3 seconds, come up as fast as possible B) For time: 30 Kb swings @ L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg 15 Pull ups 15 Shoulder to over…
A) 4 sets/super set: 3 Strict press Max strict pull ups B) EMOM 10 mins: Odds- Max pistols in 30 seconds Evens- Max hand stand hold in 30 seconds/against wall or free standing C) 4 Rounds for time:…
A) 10 mins to build to 3 rep max back squat B) @ 80% of above complete: 3×5 back squats C) 15 min AMRAP: 300m Row 10 T2b 10 Push press @L1= 30kg/15kg – L2=43kg/25kg – L3= 50kg/35kg…
A) EMOM 12 mins: Min1- 10 double kb snatches @L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg Min2- 5 Clusters @L1= 45kg/25kg – L2= 55kg/35kg – L3= 70kg/45kg Min3- Ring dips L1= 5 – L2= 10 – L3= 15 …
A) 7mins to warm up/drill some split jerks then: Split jerks: 3 – 3 – 1 – 1 – 1 B) “Nancy” 5 Rounds for time: 400m Run 15 Overhead squats @43kg/30kg (scale to front squats)
“Running Clock” 0 – 7mins: Find 20 rep max front squat (from the floor) 10 – 16mins EMOM: Min1- 20 Wall balls Min2- Lateral Burpees L1=4 – L2=8 – L3=12 19 – 29mins: 5 Rep max TNG clean + jerk…
A) 3 Rounds for time: 300m Row 2 Turkish get ups @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 10 Pull ups + 10 t2b (1 for 1) 15 SDHP @L1=30kg/20kg – L2=40kg/30kg – L3=50kg/40kg B) Bench press: 5 – 4 –…
A) Option 1: Every 90 seconds until fail complete- Power clean + Front squat + Hang squat clean + Front squat Option 2: Squat clean practise @ no more than 85% of your 1RM 4×5 (drop and reset between…