After general warm up you have 7mins to warm up these specific movements then: A) 4 sets to find heaviest complex: 3 Push press + 1 Split jerk (with a 3 second pause at bottom of the dip for the…
Category: Workouts
A) EMOM 10mins: L1= 10 Double unders – L2= 20 Double unders – L3= 30 Double unders + 1 Snatch at 75 – 90% B) 3min Rounds/ 90 seconds rest/ 4 rounds: 10 Overhead lunges @L1= 30kg/20kg – L2=40kg/25kg…
A) EMOM 10 mins: Odds- Burpee box jumps L1=6 – L2=8 – L3=10 Evens- 4 Deadlifts + 3 hang power cleans + 2 shoulder to over head @ L1=40kg/25kg – L2=55kg/35kg – L3=70kg/45kg B) EMOM 10 mins: Odds- 40…
A) 4 sets to find heaviest complex: 2 Push press + 2 push jerks + 1 split jerk B) 3 Rounds for time: 20 Thrusters @ L1= 30kg/15kg – L2=42kg/25kg – L3=52kg/36kg 20 Box jumps 20 Kb swings @ L1=24kg/16kg…
A) Back squats: 8 – 6 – 4 – 2 -4 – 6 – 8 (the goal is to beat your previous weight on way back up) B) 15 min AMRAP: 15 Wall balls 200m Run 15 Shoulder to over…
A) 4 Rounds not for time but within 15 mins: 1 Rope climb – any form e.g regular, L-climb, legless e.t.c 2 Wall climbs (try as hard as you can to get chest to touch the wall) 4 L1= Pull…
A) 15 mins to build to 3 rep max TNG squat clean + jerk B) EMOM 4mins: 4 Squat cleans @70% – 2 mins rest – EMOM 4mins: 3 Squat cleans @80% – 2 mins rest – EMOM 4mins:…
A) 3 sets/superset: 3 Turkish get ups each arm Max hand stand hold against wall 6 Broad jumps (quick succession, land and go) B) 4mins to complete: 400m run – Scaled= 200m 20 Wall balls 10 Power snatches @L1=25kg/15kg…
A) Tabata: L-hang – Straight into- Tabata: Hollow body B) 4 sets/super set: 12 Back rack lunges 6 Back squats C) 12 min Cap: 1-2-3-4 Wall climbs 5 (each arm) Single arm kb clean + jerks @L1= 16kg/8kg –…
A) Front squats: 3 – 3 – 3 – 3 with 3 second pause at rock bottom B) EMOM 8 mins: 6 T2b + 4 front sqiats @ 70% of your heaviest 3 (above) C) 0 – 8…