A) Build to heavy 2 rep clean (power or full, doesn’t have to be TNG but take no longer than 10 seconds between reps to reset) B) EMOM 20 mins: Min 1- 5 Cleans L1=40kg/20kg – L2=60kg/35kg – L3=80kg/50kg…
Category: Workouts
A) 10 min pistol + t2b practise B)For time: 2 rounds of- 21 Deadlifts @L1=40kg/30kg – L2=50kg/40kg – L3=60kg/50kg 21 Wall balls @9kg/6kg 2rounds of- 15 Power cleans @L1=30kg/20kg – L2=40kg/30kg – L3=50kg/40kg 15 Pull ups 2 rounds…
A) EMOM 10 mins: 3 Clusters * increasing load every min* B) Super set/ 4 sets: 16 Front rack lunges Accumulate 1 min hollow body C) 4 Rounds For Time: 15 SDHP @L1=20kg/15kg – L2= 30kg/20kg – L3=40kg/27kg 15 T2b…
A) 15 min EMOM: Min 1 – Cal row L1=8/5 – L2=12/8 – L3=15/10 Min 2 – 15 Kb swings @ L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Min 3 – Double unders L1=20 – L2=30 – L3=50 B) Build to…
A) 10 mins to find: 5 Rep max deadlift (if a bit sore/stiff from the open, then complete 3-4 sets of max strict pulls instead) B) With a running clock complete- 0 – 3mins: AMRAP 20 Double unders…
A) Skills 3 mins at each station to complete: Speed ladder, 3 times through: in and out going left down ladder then – in and out going right down ladder (side ways) then left to middle to right (front on) L-hang: 3…
A) 4 sets/super set: 10 bent over row 10 Ring dips B) Tabata: Alt Shoulder to over head @L1=30kg/15kg – L2=40kg/20kg – L3=50kg/25kg Air squats – 1min rest – C) Tabata: Alt Hang power cleans @same as…
A) 10 mins to practise: Kipping – Pull ups – T2b – Muscle ups e.t.c B) 12 min EMOM: Min 1- 12 T2b Min 2- 12 Pistols Min 3- 12 Hand stand push ups (scale down to 10/8/6 or…
A) 10 mins to build to 5 rep back squat Then @ 80% 3x max reps with 90 second rest between sets B) 3 rounds for time: 4 Bear complex @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/30kg 8 burpee box jumps…
A) Every 90 seconds until fail/increasing load every interval: 2 power clean + jerks (Start at around 70% of your 1 RM) B) 12 min cap: 50 T2b 40 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 30 Shoulder to over…