Workout A) Tabata: Hollow body – Rest 1 min – B) Tabata: Burpees Men target = 6+ reps Ladies target = 4+ reps C) Super set/4sets: 40 M-ball Russian twists 30 sec plank – Rest 30 sec – D) 1…
Category: Workouts
Workout A) Clean and Jerks: EMOM 3 min- 5 reps @50kg/30kg EMOM 3 min- 4 reps @60kg/35kg EMOM 3 min- 3 reps @70kg/40kg EMOM 3 min- 1 rep @80kg/45kg Every 30 sec for 3 min- 3 reps @60kg/35kg B)…
Workout A) 3x 20 Back squats B) 3x 20 Hollow body rocks C) 3x 20 Deadlifts *The Back squats + Deadlifts should essentially be trying to find your 20 rep max, just because they are high reps does not mean…
Workout A) EMOM 12 min: Odd- 15 Kb Russian swings @32kg/24kg Even- 5 Chin ups + 5 T2b + 5 Chest to bar pull ups B) 10 Minutes to find heaviest complex: Push press + Push jerk + Split…
Workout A) Find your heaviest complex: Hang power clean + Power clean + Squat clean + Split jerk B) @50% of A) 30 TNG clean + jerks *every drop of the bar = 5 wall climbs. MUST be touch…
Workout A) Super set 4 sets of: Max ring dips Max strict chin ups B) EMOM 10 mins: Odd- 20 second all out sprint on rower Even- 30 sec hollow body – Rest 5 min – C)…
Workout A) EMOM 12 minutes: Min 1- 10 Chest to bar pull ups Min 2- 15 Calorie row Min 3- 20 Wall balls @9kg/6kg *Repeat for 4 rounds* B) 10 Min to find 5 rep max back squat C)…
Workout A) Super set Push press: 5 – 5 – 5 – 3 – 3 Double kb bent over row: 12 B) EMOM 6 minutes: Odd- 4 Wall climbs Even- 8 Burpee box jumps @24inch/20inch C) 12 min…
Workout A) 1 Clean EMOM 15 minutes: Min 1- 30kg less than PB Min 2- 25kg less than PB Min 3- 20kg less than PB Min 4- 15kg less than PB Min 5- 10kg less than PB *repeat for 3…
Workout A) Deadlifts: 6 – 4 – 4 – 2 – 20 *All reps to be done unbroken/TNG* B) For time: 3 Rounds of- 200m Run 15 2 for 1 wall balls @9kg/6kg 3 Rounds of- 20 Box jumps…