A) 5 min hand stand practise B) Every 90 seconds x8 rounds: 2x squat snatch with 3 sec pause just below knee cap (increasing load) (these don’t have to be TNG. Not looking to find heaviest just a challenging…
Category: Workouts
A) EMOM 6 mins: L1=6 – L2=9 – L3=12 Burpee box jumps (10 mins to rest and prep for “B”) B) EMOM 15 mins: Min1- L1= 10 pull ups – L2= 10 chest to bars – L3= 5 muscle ups…
A) 10 mins to build to heaviest: 15 rep Back squats – straight into – B) 7 mins to build to heaviest: 10 rep front squat C) For time: 21-18-15-12-9-6-3 Shoulder to over head @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg 7…
A) For time: 3x Unbroken T2b L1=10 – L2=15 – L3=20 B) 7 mins to find heaviest: 20 Unbroken thrusters (no “thrust-a-jerks” allowed) C) 20 min AMRAP: “Mind Eraser” 7 Power cleans @L1=35kg/20kg – L2=50kg/30kg – 62kg/43kg 7…
A) Hang squat cleans: 3 -3 – 3 -1 – 1 B) For time: 100 Double unders 50 Wall balls 25 Burpee pull ups – 10min cap – C) Every 3 mins/4 rounds: 400m Sprint
A) EMOM 12 min: Min1- 6 Double kb squat clean + jerks @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Min2- 30 second max Ring dips Min3- 12 Pistols (weighted if possible) B) After 5 mins to warm up you have…
A) EMOM for as long as possible: 1 Snatch (start at around 60% of your 1RM) Increasing load every min with 2-5kg increments B) @ 80% of above: 2x 1 snatch + max effort over head squat –…
A) 3 sets/super set: 10 (each arm) single arm ring rows Max decline press ups on kbs (feet on box hands on kb’s, try to get as deep as you possibly can) – scale to regular press ups – …
A) 15 mins to find heaviest complex: Hang power clean + hang squat clean + full clean + front squat + split jerk B) EMOM 15 mins: Min1- 15 Push press @L1=20kg/15kg – L2=30kg/20kg – L3=40kg/25kg Min2- 12 Front…
A) Skills: 5 mins @ each station – some of these will be very frustrating for some, but practise makes perfect 🙂 – Rope climbing Double unders or triple unders Pistols +/or kipping pulls ups/t2b/muscle ups B) For time:…