Category: Workouts

A) EMOM 10mins: 2 Hang squat snatches + 1 overhead squat – B) 20min AMRAP: 400m Run 20 Pull ups 20 Db step ups – up to 22.5/15kg + 20/16inch 5 Db devils press

A) 3 sets/super set: 16 Db/Kb alt lunges 10 Back squats – B) For time: 5 Rounds- 20 Wall balls 10 Deadlifts – 52/35kg – L2=61/43kg – L3=70/52kg – L4=84/61kg -Rest 3mins- 5 Rounds- 5 Burpees 7 T2b 35 Double…

A) Every 4mins x5 rounds: 400 Run (scale to 300m or 200m if needed) 20 Alt db snatches – up to 22.5/15kg 10 Burpees – B) 30 Sec on/15 sec off/x3 rounds: Lying flutter kicks Side plank – Left Side…

A) EMOM 10mins: Hang squat clean + front squat + split jerk – B) 4min Cap: 21 – 15 – 9 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg Box jump overs -Max pull ups in time remaining- -Rest 5mins- C) 10min…

A) EMOM 10mins: Pull ups L1-=3 – L2=6 – L3=9 Press ups L1=6 – L2=9 – L3=12 Air squats L1=9 – L2=12 – L3=15 – B) 4 sets/Super set: 10 – 8 – 6 – 4 Floor press 10 Bent…

A) EMOM until fail: Odd- Cal row or bike L1=9/6 – L2=12/9 – L3=15/12 Even- Death by burpees (up in 2’s) – B) Back squats: Option 1- 5×3 Option 2- 4 sets/super set: 30 Sec goblet wall sit 6 Back…

A) Every 3mins x5 rounds: 300m Run 4 Deadlifts 3 Hang power cleans 2 Shoulder to overhead – B) Every 3mins x5 rounds: 400/350m Row or 800/700m Bike Up to 10 C2b Up to 10 hspu – C) 3 sets/super…

A) Every 2mins x5: 3 TnG squat snatches + 3 Overhead squats -Into- 3 sets: 2 TnG squat snatches + 2 Overhead squats – B) For time: 21 – 15 – 9 Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg Pull…

A) 3 sets/Giant set: 20 Kb front rack + overhead alt lunges (one overhead/one front rack/swap after 10 reps) 10 Strict pull ups (scale down to bands or ring rows) 10-15 Rower jacknifes – B) EMOM 16mins: Min1) Max cal…

A) Every 2mins x5: 2 TnG squat cleans + 3 front squats + 2 jerks -Into- 3 sets of: 2 TnG squat cleans + 1 front squat + 1 jerk – B) For Time: “Diane” 21 – 15 – 9…