Workout A) Over head squats: 4 – 4 – 4 – 4 *Scale to front squats if needed/or practise with pvc* B) “The Chief” 5 Rounds- 3 Min AMRAP: 3 Power cleans @ 60kg/42.4kg 6 Push ups 9 Squats…
Category: Workouts
Workout A) Super set: 3 sets of (not for time): 8 – 10 (each arm) Single arm ring row Max T2b 3 Broad jumps *broad jumps are to be done as fast and as explosive as possible, as soon…
Workout A) Back squats: 5 x 5 B) With a running clock: 0 – 10:00 minutes EMOM 20 Air squats 2 Burpees/4 burpees last 5 rounds – rest 3 minutes – 13:00 – 18:00 minutes 5 Min AMRAP: 10…
Workout A) 7 Min AMRAP: 16 Alt Over head lunges w plate @20kg/10kg 12 Kb swings @24kg/16kg 8 Clapping press ups B) 5 Attempts each to find: Longest broad jump Highest box jump (safely) *you can alternate these movements or…
Workout A) 4 Sets of (not for time): 10 Ring rows (as strict as possible) 10 Pistols e.l (alt) 60 sec Hollow body/hollow rock if possible * try to rest as little as possible between movements but take a rest…
Workout A) Front squats: 5 x 10 with 1 minute rest between sets *starting from the floor* B) For time: 400m run Then 3rounds of: 20 Deadlifts @50kg/30kg 10 Chin ups Then 400m run Then 2 Rounds of: 20…
Workout A) 3 Mins: Max push ups – 1min rest – 3 Mins: Max chin ups – 1 min rest – 3 Mins: Max wall ball B) “super set” 4 sets of: 8 Strict press 8 Bent over rows…
Workout A) You have 15 minutes to find your heaviest weight for complex: Hang power clean Hang squat clean Squat clean *without resting bar on the ground* B) 12 minute AMRAP: 15 Kb swings @24kg/16kg 10 Hang cleans @50kg/30kg…
Workout A) 3 Sets of (not for time): “Super set” 10 Kb press ups to prone rows 15 Double kb front rack squats B) 4 Rounds For Time: Bear crawl (width of box) 12 Single kb push press @16kg/8kg…
Workout A) For Time: 60 Kb swings @24kg/16kg 50 Wall balls @9kg/6kg 40 Chin ups 30 Hand release press ups 200m Run 10 T2b B) Strict Press: 4-4-4-4 C) 5 Min AMRAP: 1 Wall climb 5 Burpees with…