A) Every 90 seconds until fail: Hang squat clean + squat clean + front squat (all without resting bar on ground) Start at around 50-60% of 1RM clean (15min cap/10 sets) B) @90% of heaviest complex in A) complete…
Category: Workouts
A) Overhead squats (scale to front squats): 8 – 6 – 4 – 2 B) For time: 21-15-9 Deadlifts @ L1=60kg/30kg – L2=80kg/50kg – L3=100kg/70kg 30 Air squats – Rest 3 mins – C) For time: 16…
A) 10 mins to build to 3 rep max push jerk B) @ 70% of above: 2x max reps of shoulder to over head with 2mins rest between sets C) 6 min cap: 21 – 15 – 9…
A) 5 sets of: 3 Hang power snatch + 3 over head squats (climbing in weight but not to max, good clean movement) B) For time: 9 -15 – 21 Box jumps Hand release press ups 20 Alt sing arm…
A) 5 sets/ superset: 6 Bench press 16 Kb walking lunges B) 4 Rounds for time: 12 Power cleans @ L1= 40kg/25kg – L2= 50kg/35kg – L3= 60kg/45kg 15 Pull ups 18 (9 each arm) Single arm kb push…
A) Every 3 minutes/ 5 rounds: 200m Run 15 Power snatches @ L1= 25kg/15kg – L2= 30kg/20kg – L3= 35kg/25kg B) Build to 8 rep max back squat C) EMOM 10 mins: Odds- 10 T2b + 5 bar…
A) Tabata (alt): Hand stand hold (against wall) + wall sit with weight (holding at chest) L1= 15kg/5kg – L2= 20kg/10kg – L3= 25kg/15kg B) “Running clock” 0 – 3 mins: Max burpees 3 – 5 mins: REST 5…
A) Within 10mins complete: 3 rounds- 10 Hand stand push ups 10 Pistols (weighted if possible) Max L-hang Max hollow body hold B) 10mins to find heaviest: 3 rep strict press C) 3 Rounds for time: 20 M-ball…
A) For time: Buy in- 5 Wall climbs 4 rounds 15 Pull ups 12 Deadlifts @ L1= 60kg/40kg – L2= 70kg/50kg – L3= 80kg/60kg 9 Lateral burpees Buy out- 5 Wall climbs B) “Running clock” 0 – 10 mins:…
After general warm up you have 7mins to warm up these specific movements then: A) 4 sets/superset: 12 Back squats (climbing) Max ring dips (if doing without the band they are strict ring dips) B) 2 Rounds for time:…