A) 5 sets to find your heaviest complex: 2 Front squats + push press + 2 front squats + push jerk + 2 front squats + split jerk B) For time: Buy in- 400m hill run 3 rounds 21…
Category: Workouts
A) Snatches/Power or Full (your choice of one or the other): 4x 1-1-1 (10 seconds between reps to reset) B) 7 min AMRAP: 15 kb swings @L1=20kg/12kg – L2=24kg/16kg – L3=28kg/20kg 10 Box jumps @24inch/20inch 5 Over head squats…
A) Tabata: Push ups ( the goal is to not come off your hands during the 20 seconds) B) EMOM 12 mins: Min1- Cal row L1=10/5 – L2=15/10 – L3=20/15 Min2- 20 Wall balls Min3- L1=15 pull ups –…
A) 3sets/ super set: 8 (each leg) Double kb over head lunges Max strict pull ups B) EMOM 4 mins: Burpees @L1=6 – L2=10 – L3=15 – 1 min rest – EMOM 4 mins: 10 Thrusters @L1=30kg/15kg – L2=40kg/20kg…
A) EMOM 5 mins: 4 Hang power cleans + 3 jerks @L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg – Rest 3 mins – EMOM 5 mins: 3 Hang power cleans + 2 jerks @L1=50kg/25kg – L2=65kg/35kg – L3=80kg/45kg – Rest 3 mins…
A) Build to heaviest complex in 10 mins: Hang squat snatch + Full snatch + Over head squat B) Percentages are of your heaviest complex (above), not your 1RM @ 80% complete max TNG squat snatch @ 90% complete…
A) For time: 60 Wall balls 50 Hand release press ups 400m Run 30 Cleans @L1=40kg/15kg – L2=50kg/25kg – L4=60kg/35kg 20 Lateral burpees 10 L1=Pull ups – L2=Chest to bar pull ups – L3= Muscle ups (Rings or bar) *20…
A) 4 sets/super set: 10 Bent over row 20 hollow body rocks or 30 sec hollow body hold Max hand stand hold (against wall) B) 2 min Rounds x5: 200m/scale to 100m run 10 deadlifts @L1=40kg/30kg – L2=60kg/45kg –…
A) Front Squat with 3 second pause @ bottom of squat (rock bottom): 5 – 4 – 3 – 3 B) @ 70% of above complete: 1x max reps front squats (without the pause) C) 5 Rounds for…
A) 10 min AMRAP: 12 kb swings 8 Box jumps 2-4-6-8-10 e.t.c Wall balls B) Build to 3 rep max shoulder to overhead C) For time: 9 -15 – 21 Pull ups Shoulder to overhead Lateral hops