A) Front squats + Jerk (push or split): 4x 3+1 B) EMOM 6 mins: 2 Front squats + 4 Hang power cleans + 2 Jerks @ L1=30kg/15kg – L2=50kg/35kg – L3=70kg/50kg – Rest 5 mins – C)…
Category: Workouts
A) 4 sets/super set: 6 Sumo deadlift 16 Double kb over head lunges B) 10 Min AMRAP: 40 Wall balls @9kg/6kg 30 Kb swings @24kg/16kg 20 T2b 10 Box jumps @24inch/20inch (back to wall balls if you get…
A) Within 7 mins at each station complete: 4 sets of- 20m sled push (heavy/2 lengths) 4 sets of- Max ring dips straight into 20,30 or 40 double unders 4 sets of- Double kb snatch 2×10 reps 2×8 reps …
A) 3 Rounds for time: 20kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 10 Thrusters @ L1=25kg/15kg – L2=35kg/25kg – L3=45kg/35kg 20 Double unders 10 Over head squats @ same as thruster weight – 15 min time cap – …
A) Super set/4sets: 5 TNG squat cleans Max Back squats @ same weight as cleans – Rest at least 2 mins after your back squats – B) 12 min AMRAP: 9 Clean + jerks @ L1=40kg/20kg – L2=50kg/30kg – L3=62kg/40kg 6 Hspu…
A) Back squats: 5 – 5 – 5 – 5 – 5 with “NO” pause @ the bottom and the top of the squat B) 10min EMOM: Odds- Wall climbs L1=3 – L2=4 – L3=5 Evens- 10 T2b + skipping L1=30 singles – L2=10…
A) Pause split jerk: 4×4 @ 70 – 80% of your 1RM *Pause for 3 seconds at bottom of dip, and pause for 1-2 seconds @bottom of the catch* B) 2min AMRAP: 20 M-ball squat cleans @9kg/6kg Max burpees…
A) Tabata Hollow body rocks or holds B) On a running clock: 0 – 6mins: 13.2 5 Rounds 5 Shoulder to over head @52kg/34kg 10 Deadlifts @52kg/34kg 15 Box jumps @24inch/20inch 6 – 8mins: REST 8 – 14mins:…
A) Strict press + Push or split jerk: 5+5/4+5/3+5/2+5/ B) 12 min EMOM: Min 1- 15 Kb swings@ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Min 2- 10 Shoulder to overheads@ L1=40kg/20kg – L2=60kg/30kg – L3=70kg/40kg Min 3- 5 Bar muscle…
A) 10 mins to warm up/build weight Then 3 sets to find heaviest complex: Hang squat clean + 1 front squat + squat clean + 2 front squats B) @ your heaviest complex weight complete: 3x max reps front…