A) 7min AMRAP: 10 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 10 Chest to bars 5 Box jumps @L1=20inch/16inch – L2=24inch/20inch – L3=30inch/24inch -Rest 3mins- 7min AMRAP: 2-4-6-8-10 e.t.c Wall balls 5 Burpees to target 5 T2b B) 10mins…
Category: Workouts
A) Gymnastic skills: 7mins of kipping practise, with bands or free 7mins of Hand stand practise B) 3sets/superset: 2 Turkish get ups each arm 5 Ring dips (weighted if possible) 8 Stiff legged deadlifts + bent over row (1…
A) Option 1: Build to max 1 rep snatch balance + 3 Overhead squats Option 2: Front squats 5 – 5 – 3 – 3 – 3 1 Rope climb between sets (both options)/ 15min cap B) “Fight Gone…
A) Back squats: 8 – 8 – 5 – 5 B) 15min AMRAP: Cal row – Ladies=10 – Men=15 Ring dips – Ladies=5 – Men=10 20 Double kb front rack lunges @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 40 Double unders …
A) 10 mins to warm up/drill, then: 4 sets to find your heaviest 3 rep hang squat clean B) @70% of above complete: 1min on/1min off x 3rounds: Max clusters C) 3 Rounds for time: 5 T2b 10…
A) 10mins to build to heaviest: 3 rep strict press + 3 rep push press B) @80% of above: 3x max shoulder to over head with 1min rest between sets C) EMOM 4 mins: Cal row L1=10/5 –…
A) For time: “Karen” 150 wall balls for time B) 3 sets/superset: 12 each arm-Single kb row 4 Bench press 6 Clapping press ups C) 12min EMOM: Min1- 10 Hang power snatches@ L1=30kg/15kg – L2=35kg/20kg – L3=40kg/25kg +…
A) Supersets: 20-18-16-14 Front rack lunges Max strict ring dips B) 4 Rounds for time: 15 Pull ups 200m Run 15 SDHP @ L1=20kg/15kg – L2=30kg/20kg – L3=40kg/25kg 200m Run
A) 10mins to build to: 3RM deadlift B) @70% of heaviest in A) complete: 4×5 deadlifts (TNG) C) 3min AMRAP/1:30 rest/5 rounds: 15 Hand release press ups 15 T2b 30 Double unders Max burpees in time remaining
A) 20min AMRAP: 20 Wall balls 15 Box jumps 10 Power snatch @ L1=20kg/15kg – L2=30kg/20kg – L3=40kg/25kg 5 L1=pull ups L2=chest to bar pull ups L3=bar muscle ups B) 4 sets/supersets: 5 Strict press 20 Hollow body rocks