Workout A) Super set: 4 sets of- 10 Bent over row 20 Hollow body rocks Max Press ups B) For time: 50 Calorie row 40 Lateral bar jumps 30 Goblet squats @16kg/8kg 20 T2b 10 Deadlifts @100kg/50kg 5 Bar…
Category: Workouts
Workout A) 5 sets to find your heaviest: 2 Front squats + 1 Split jerk B) EMOM 6 minutes: 10 Thrusters @43kg/30kg C) 3 minutes to achieve 3 rounds of: 2 Hang clean + jerks + 2 Chin…
Workout A) Super set 4 Sets of: 5 Strict press + 1 Push press *after the 5 strict press rack the barbell and quickly load more weight on the bar and do your 1 rep push press. This is one…
Workout A) 5 Sets to find your heaviest complex: 1 Power snatch + 1 Hang squat snatch + 1 Squat snatch B) 20 Min AMRAP: 50 wall balls @9kg/6kg 40 Burpees 30 Snatches @43kg/25kg 20 Box jumps @24inch/20inch 10…
Workout A) Hang squat cleans: 3 – 3 – 3 – 3 – 3 B) 4 Rounds for time: 10 Hang cleans @50kg/30kg 15 Chin ups 20 Unbroken wall balls @9kg/6kg 25 Double unders or 75 singles
Workout A) Super set Back squats: 5 – 4 – 3 – 2 – 3 – 4 – 5 Broad jumps: x2 *try not to spend much time on the ground between broad jumps, one after the other as quick…
Workout A) 5 Sets of: 5 strict press + 3 push press + 1 split jerk *all is 1 set and without putting down/ re-racking the barbell* B) EMOM 12 minutes: Odd- 10 Russian kb swings @32kg/24kg + 5…
Workout A) 3 Sets (not for time) Super set- Strict ring dips: 3 x 10 Turkish Get ups: 3 x 3 e.a B) 3 Sets (not for time) Super set- Alt pistols: 3 x 10 e.l Strict Toes to…
Workout A) Deadlift: 5-5-5 B) EMOM 10 mins: Odd- 20 Wall balls @9kg/6kg Even- 10 Deadlifts @70 – 80% of above C) “On a running clock” 0 – 5 Mins to find 20 rep max Shoulder to overhead *you can…
Workout A) Moby “Flower”: Goblet squats @ 20kg/12kg B) Super set 5 sets 20 Unbroken hollow body rocks 3 Hang Power Snatch (building weight) C) Open Wod 12.5 7 Min AMRAP: 3 – 6 – 9 – 12 –…