Work out A) With a running clock: 0 – 5 mins: Find 5 rep max strict press 5 – 10 mins: Find 3 rep max push press 10 – 15 Mins: 1 rep max split or push jerk B) 5…
Category: Workouts
“Retest” from 13th October Workout A) 15 mins to find your heaviest complex of: Power clean + Hang squat clean + Front squat + Split jerk B) For time: 21 – 15 – 9 Power cleans: Men @either- 60kg/50kg/40kg/…
Workout A) Super set/4sets: Back squats: 5+1 ( complete your 5 reps, rack the bar then load it some more and complete a single rep. Do this change over quickly.) Bent over rows: 8 B) With a running…
Workout A) Squat cleans: 1st set: 1-1-1-1 2nd set: 1-1-1 3rd set: 1-1 4th set: 1 *drop bar after every rep and take 10 sec to reset* B) For time: 3 Rounds for time: 21 Wall ball @9kg/6kg…
Workout A) Hang power snatch: 3 – 3 – 3 B) Squat snatch: 3 – 3 – 3 (these do not have to be TNG but make sure you reset quickly between reps) *If you are not comfortable/confident with loading the…
Workout A) 4 sets/super set: 6 Ring dips (weighted if possible) 10 (unbroken) double kb thrusters (up weight if possible each set) B) 10 min handstand push up/ handstand walking practise C) 10 min AMRAP: 10 Press ups…
Workout A) Front squat + Split jerk: 4+2/4+2/2+1/2+1 B) EMOM 10 min: Odd- 15 chest to bar pull up Even- 10 shoulder to overhead @60% of A) – Rest 5 mins- C) Tabata: Power cleans @ Same…
Workout A) Hang power clean: 4 – 4 – 3 – 3 – 2 B) 20 Min AMRAP: 3 Wall climbs 20 Kb swings @24kg/16kg 20 T2b 20 Goblet squats @24kg/16kg 200m Run
Workout A) Front squats: 4×4 @80% of your 1RM B) “300” Event 6 BOTF For time: 50 WALL BALLS (20/14LB) 50 DEADLIFTS (60/40KG) 50 SHOULDER-TO-OVERHEAD (60/40KG) 150 DOUBLE-UNDERS *12 min time cap*
Workout A) 4 sets/ Super set: 12 Over head alt lunges (trying to up weight every set) 20 M-ball sit ups B) 3 Min rounds for 3 rounds: 20 Shoulder to over head @45kg/25kg 15 Front squats @45kg/25kg 10 Lateral…