Workout A) Build to heavy hang squat snatch + TNG Squat snatch B) 15 min EMOM: Min 1- 5 chest to bar pull ups + 6 – 10 Pistols or 10 pull ups + 6 – 10 pistols (to box) Min 2- 15…
Category: Workouts
Workout A) 5 Sets of complex to find heaviest: Squat clean + Front squat + Push jerk + Split jerk B) 5 min AMRAP: 3 – 6 – 9 – 12 e.t.c Front squats @60kg/40kg Box jumps @24inch/20inch…
Workout A) Death by burpee chin ups B) 3 sets/supersets: 16 over head lunges Max ring dips C) 10 min AMRAP: 3 Lateral burpees 5 Deadlifts @50kg/35kg 7 Hang clean + jerks @50kg/35kg 21 Double unders
Workout A) Super set/ 5 sets: 5 Deadlift 20 Hollow body rocks B) 3 min AMRAP/ 3 rounds: 10 Air squats 8 kb swings @24kg/16kg 6 Box jumps @24inch/20inch – Rest 1 min – C) After the last…
Workout A) 5 mins to work with light load (men no more than 40kg/ladies no more than 25kg) Then 10 mins to find heaviest complex: Squat clean + Hang squat clean + front squat + Split jerk B) @ 90% of A)…
Workout Superset A) Floor press: 5 – 5 – 5 – 3 – 3 Single kb bent over row: 10 – 10 – 8 – 8 – 8 B) 3 Rounds for time: 500m Row 20 press ups 15 T2b 10…
Workout A) Tabata: Sit ups + Hollow body (20 sec sit ups + 10 sec hollow body) B) Moby flower: Press ups C) “Jenny” 20 min AMRAP: 20 Overhead squats @20kg/15kg 20 Back squats @20kg/15kg 400m Run
Workout A) Power snatch + Over head squat: 3 + 1/ 3 + 1/ 2 + 1/ 2 + 1 (Try to keep it at a weight that you don’t press out on at the top of the catch) *The power…
Workout A) Front squats: 3 – 3 – 3 – 1 – 1 (with 3 second pause at rock bottom) B) 5 Rounds: 20 Cal row 10 Bar facing burpees 20 Unbroken wall balls (if you miss target start again,…
Workout A) EMOM 15 mins/Skill work: Min 1- Max unbroken ring dips Min 2 – 50 Double unders (2 burpees every time rope stops) Min 3 – Agility ladder (across + in and outs) B) EMOM 6 mins: 10 chest to…