A) Back squats: 10 mins to find 3 rep max B) 3x max reps @80% of A) C) 12 Min Cap: 10 Box jumps @24inch/20inch 20 Pull ups 10 Box jumps 30 SDHP L1= 25kg/15kg – L2= 35kg/20kg…
Category: Workouts
A) Warm up/ skills + drills: 1 Min single skips (ideally unbroken) 2 Min double unders *with PVC, snatch grip* 5 Hang to high pulls 5 Hang power snatches 5 Hang squat snatches *focus on positions* – Repeat…
A) 12 min EMOM (Skills): Min 1- Max hand stand push ups in 40 seconds/L1= Kneeling on box/ L2= Kipping/ L3= Strict Min 2- Cal row/L1= 5 Cal/L2= 10 Cal/ L3= 15 Cal Min 3- Skipping in 40 seconds/L1= Singles/ L2=…
Workout A) 12 min EMOM: Odds- 20 Wall balls Evens- 5 Box jumps @24inch/20inch + 10 Hang cleans @40kg/25kg B) Deadlifts: 5- 5 -3 -3 All TNG C) @ 70% of your heaviest 3 rep deadlift complete: 1x…
Workout A) 10 mins to build to 5 rep max Back squat B) @70% of A) 2x 1min max back squats *Rest as needed between sets* C) 5 Min AMRAP (ladder): 1-2-3-4-5 e.t.c Deadlifts @80kg/50kg 2 Lateral burpees…
Workout A) EMOM 10 min: Odds- Burpee box jumps @24inch/20inch (choose either 10/8/6/4 and fight to hold that number) Evens- 10 Power snatches @35kg/20kg B) 3 Sets/Super set: 8 Bent over rows with 2 second pause at top…
Workout A) 10 Min EMOM/ Skills: Min 1- Max double unders or triple unders in 40 seconds Min 2- Max alternating pistols or weighted pistols in 40 seconds – Repeat – (make sure you get that 20 second rest every min,…
Workout A) Build to heaviest complex: 1 Strict press + 2 Push press + 3 Push jerk + 4 Split jerk B) For time: 21 – 15 – 9 Hang power cleans @45kg/30kg Chin ups – Straight into…
Workout A) Front squats: 5 – 5 – 3 – 3 – 1 B) For time: 3 rounds- 10 Thrusters @45kg/30kg 10 Chin ups – Rest 3 mins – 3 rounds- 5 Burpee box jumps @30inch/24inch 10…
Workout “12 Days of Christmas” 1 Burpee Box jump @30inch/24inch 2 Deadlifts @60kg/40kg 3 Thrusters @60kg/40kg 4 T2b 5 Chest to bars 6 Hang power cleans @60kg/40kg 7 Hand release press ups 8 Kb swings @24kg/16kg 9 Lunges (each side)…