A) Every 2mins/x5 rounds: 200m Run 5 TnG Power snatches -Straight into- EMOM 5mins: 2 TnG Power snatches – B) EMOM 20mins: Min1- 15 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg Min2- C2b L1=9 – L2=12 – L3=15 Min3- Box jump…
Category: Workouts
A) Back squats: Option 1- 5/3/5/3 Option 2- 2×10/2×8/2×6 -20min cap- – B) 5min AMRAP: 10 Double kb step ups – up to 24/16kg @20/16inch 10 Double kb shoulder to overhead -rest 2mins- 5min AMRAP: 10/8 Cal row 10 Wall…
A) Every 2mins x5 Rounds: 200m Run 2 Hang squat cleans 1 Jerk -Straight into- EMOM x5mins: Hang squat clean + Jerk – C) For times: Buy in – 400m Run 12 – 9 – 6 Clean + jerks @L1=43/30kg…
A) 40 Sec on/20 sec off/x5 (each): Bike -rest 2mins- Row -rest 2mins- Burpee box jump overs – B) 10mins to build to a heavy single kb/db complex: 2 Hang snatches 6 Front rack alt lunges 2 Hang snatches 6…
A) EMOM 5mins: 2 hang squat snatches + 1 squat snatch (drop + reset) -straight into- 10mins to build to a heavy: 3 Rep squat snatch (drop + reset) – B) “Nancy” 5 rounds for time- 400m Run 15 Overhead…
A) 3 sets/giant set: 10 Turkish sit ups 20 Alt top to top rows 30 Sec weighted wall sit – B) EMOM 5mins: 5 Pull ups 10 Press ups 15 Air squats -after 5th minute, straight into- Run L1=800m –…
A) EMOM 5mins: Hang squat clean + split jerk + squat clean + split jerk (drop + reset) -straight into- 10mins to build to a heavy: 3 Rep squat clean + split jerk (drop + reset) – B) 4 Rounds…
A) 5 sets/super set: Option 1- 3 Back squats Option 2- 8 Back squats 3 e.l Single leg broad jumps –20min cap- – B) For time: 25 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg 10 Bar facing burpeees…
A) Every 4mins/x5 rounds: 5 Front squats 6 Strict pull ups (weighted if able) 7 e.a Single db push press 200m Run – B) For time: 15 – 12 – 9 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg Bar facing burpees…
A) 3 sets/giant set: 10 e.a Single db overhead alt lunges 5 Seated box jumps 10 e.a Single db rows – B) 20min cap: 20/16 Cal 60 Double unders 20 Power snatch @L1=25/20kg – L2=35/25kg – L3=43/30kg – L4=52/35kg 200m…