A) 15mins to build to a heavy complex: Power snatch + hang squat snatch + TnG squat snatch + Overhead squat -Into- 5mins to build to a heavy complex: Hang squat snatch + TnG squat snatch – B) 3 Rounds…
Category: Workouts
A) 3 sets/Giant set: 20 Db prone rows 10 Floor press 10 Tempo goblet squats (3-4 sec on way down) – B) For time: 10 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 20 Box jump overs 10 Power…
A) 4 sets/super set: 10 Turkish sit ups 4 Overhead squats – B) 20min AMRAP: 200m Run 9 Ring dips 7 Devils press – up to 22.5/15kg 300/250m Row 7 Overhead squats @L1=30/20kg – L2=35/25kg – L3=43/30kg 9 Thrusters
A) 3 sets/Giant set: Max strict pull ups 16 Db/kb top to top alt shoulder press 16 Db/kb alt lunges – B) EMOM 16mins: Min1- 18 Alt db hang clean + jerks – up to 30/22.5kg Min2- Cal Bike/Row/Ski L1=12/9…
A) EMOM 8mins: 2 Squat cleans + 1 Jerk – B) 3min AMRAP: Squat cleans @70% of above – C) For time: 50 – 40 – 30 Air squats 21 – 15 – 9 Shoulder to overhead @L1=35/25kg – L2=43/30kg…
A) 3 Rounds (not for time but moving): 15/12 Cal 12 (6e.a) Single db overhead alt lunges – up to 22.5/15kg 9 Russian swings – up to 32/24kg 6 Strict pull ups or ring rows – B) 15mins to build…
A) 5mins to build to: 5 Rep strict press -Straight into- 5mins to build to: 3 Rep push press -Straight into- 5mins to build to: 1 Rep push jerk – B) “Running” Every 4mins x5 rounds: 600m Run – scale…
A) 4 sets/super set: 20 L-sit heel lifts over kb 5 Overhead squats – B) “Running clock” 0 – 12:00mins: 5 Rounds- 300/250m Row 5 Muscle ups 10 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg 5 Burpee box jump overs…
A) 10min AMRAP: 10 T2b 10 Russian swings – up to 24/16kg 10 Hr press ups 10 Burpee box jump overs – B) 4 sets/super set: 6 Deadlifts (reset at bottom of each) 4 Strict press (reset at bottom of…
A) 4 Sets/super set: 4 Front squats + 2 split jerks + 6 Db/kb vertical jumps (holding at sides) – scale to regular vertical jumps -20min cap- – B) For time: 30 Hang squats cleans @L1=20/15kg – L2=30/20kg – L3=35/25kg…