Workout A) Super set: 10 – 8 – 6 – 4 – 2 Back squats 3 broad jumps B) Open WOD 12.3 18 Min AMRAP: 15 Box jumps @24inch/20inch 12 Push press @52kg/34kg 9 T2b
Category: Workouts
Workout A) 3 Sets (not for time): 8 (each leg) Double kb overhead walking lunges 10 Commando press ups 20 Lying leg levers *Try not to rest much between exercises but take a rest after the levers. Keep core locked…
Workout A) Split Jerk: 4 x 3 B) Max shoulder to over head @ 80% of your heaviest successful set of 3 reps in A) C) For time: 3 Rounds of- 20 wall balls @9kg/6kg 40 Double unders…
Workout A) 10 minutes to find a 5 rep max thruster B) Tabata something else: Pull ups Push ups Sit ups Squats *you only get the usual 10 sec rest after every tabata round. 8 rounds Pull ups –…
Workout A) 3 sets of (not for time): 10 Bent over rows Max Clapping press ups 20 Hollow body rocks B) Skills: 3 Sets 20 alt Pistols *really focus on depth and trying to make it a little harder…
Workout A) Strict press + Push Press 4x 4+4 *one set= 4 strict press straight into 4 push press @ the same weight and without dropping or racking the bar until push press is done* B) 20 min AMRAP: 500m Row…
Workout A) Open WOD 13.4 7 Min AMRAP: 3-6-9-12-15 e.t.c Clean + Jerk @62kg/43kg T2b B) Front squats (from the floor): 4 – 4 – 4 – 4 *with a 3 second pause at the bottom of each squat,…
Workout A) EMOM 10 min: Odd- Ladies = 10 calorie Row Men = 15 calorie Row Even- 20 Alt pistols B) Strict press: 5 – 5 – 3 – 3 C) 4 Rounds for time: 15 Wall balls…
Workout A) You have 10 Min to find a 20 rep Max Hang Power Clean *without resting bar on the ground* B) 3 sets of: 4 Turkish get ups (each arm) Max Strict ring dips C) For time:…
Workout A) For time: 60 Burpees EMOM = 3 thrusters @43kg/25kg *Start the 1st minute with thrusters* B) 3 Sets (not for time): Super set- 30 second hollow body/rock Max Handstand hold against wall 10 Double kb bent over…