Workout A) 4 sets/Giant set: 8 each leg (not alt) Weighted step ups onto 20inch box 8 Stiff legged deadlifts 4 Broad jumps – 1 min rest – B) Sprint chipper 1 & 2 (BOTF 2014) For time: 21…
Category: Workouts
Workout A) Hang squat snatch: 3 – 3 – 1 – 1 – 1 B) 5 Rounds for time: 10 Power snatches @43kg/25kg 20m Bear crawl 10 Front rack lunges 200m Run
Workout A) Giant sets x4: 8 Bent over rows 5 Plyo press ups onto box *scale to clapping press ups* Max Strict straight leg t2b/leg raises B) 3 rounds for time: 30 kb swings *up weight every round* Men=…
Workout A) Super set: Seated strict press: 6 – 5 – 4 – 3 – 3 *sitting either on bench/box or on floor. Keep core locked on tight* Russian twist: x20 B) EMOM 15 mins: Min 1 – 2 Wall…
Workout A) Back squats: 10 min to find 5 rep max B) Clean + Jerk complex: 3 power cleans + 3 front squats + 2 split jerks – Rest – 2 power cleans + 2 front squats + 2 split…
Workout A) 5 sets of: 3 Position squat clean: High hang (top of thigh) Mid hang (above knee) Low hang (below knee) *all @80% of your 1RM* B) 4 Rounds/ 1 Min each for max reps: Wall balls @9kg/6kg…
Workout A) Giant sets: Strict press: 3 – 3 – 3 – 3 Max T2b Turkish get ups: 2 each arm – Rest as needed in between sets, but try not to rest between exercises – B) 15 Min…
Workout A) Giant sets- Split jerk (with 3 sec pause @ bottom of dip): 4 – 3 – 2 – 1 Vertical jump: 3 attempts per set Hollow body rocks: 20 per set B) EMOM 6 min: Odd- Burpee box…
Workout A) Front squats with 3 second pause @ bottom of the squat 5 – 4 – 3 – 3 B) EMOM 12 mins: Min 1 – 15 Thrusters @40kg/30kg Min 2 – 15 Chin ups Min 3 –…
Workout A) Snatch balance: 4 – 4 – 4 B) Over head squats: 4 – 4 – 4 – 4 C) 4 Rounds For Time: 5 Hang power snatches @40kg/20kg 5 Over head squats @40kg/20kg 10 Burpee box…