Workout A) Skills 1 Minute of: Double unders – 10 seconds to change – 1 Minute of: 2 for 1 wall balls – 10 seconds to change – 1 Minute of: Max handstand hold or Max distance walk – 10…
Category: Workouts
Workout A) 10 Min to find heaviest complex: 1 Deadlift + 1 Hang power clean + 1 Hang squat clean + 1 Front squat B) 10 Min to find 3 rep max split jerk C) 3 Min AMRAP:…
Workout A) Tabata: Row – 1 min rest – Tabata: Hollow body rocks B) Deadlift: 4 – 4 – 4 – 4 C) For time: 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 –…
Workout A) Back squats: 6 – 4 – 4 – 2 B) For time: 400m Run 5 Bar muscle ups/ Scale to 15 chin ups + 15 press ups 15 Back squats (from the floor) @60kg/40kg 200m Run 5…
Workout A) Over head squats: 4 – 4 – 4 – 4 B) “With a running clock” (0:00 – 7:00 minutes) 7 min AMRAP: 7 Power Cleans @62kg/43kg 7 Shoulder to over head @62kg/43kg 7 Front squats @ 62kg/43kg…
Workout A) 3 Sets of: 10 (each arm) single arm ring row Max L- hang (try to hang with your arms held at 90 degrees, if this can’t be achieved then try to keep chin above bar) 10 Good mornings – Rest…
Workout A) Strict Press: 5 – 5 – 5 Push press: 3 – 3 – 3 Split jerk: 3 – 3 – 3 (alt feet/ and @ same weight as push press/ focus on speed under the bar) B) For…
Workout A) 7 Min AMRAP: Max sets of- 30 Unbroken wall balls @9kg/6kg * If you miss the target start the set again from zero. If you drop the ball, start again. If you pause at all, start again. “UNBROKEN”*…
Workout A) 5 Minute AMRAP: 10 Hand release press ups 5 Chin ups B) Front squats: 5 – 5 – 3 – 3 C) 4 Rounds for time: 15 Russian kb swings @32kg/24kg 200m Run 10 Push press…
Workout A) Skill work: 10 Minutes at each station- Rope climbing (learning how to climb or practising efficiency, even legless. Just get up the rope) Handstands ( Practise hand stand walking, make a little course with cones, get used to being…