A) 4 set/super set: 2 Push press + 2 push jerks 16 Kb alt top to top rows – B) 3 sets/Giant set: 10-15 Ring dips 20m Kb/db overhead walk 30 Sec hollow body – C) 20min AMRAP: 20 Hspu…
Category: Workouts
A) Every 2mins x10: Odd: Up to 15/12 Cal row or 12/9 Cal bike + Snatch Even: Up to 70 double unders + Snatch (first 5 rounds= 2 reps – last 5 rounds= 1 rep) – B) For time: (all…
A) Front squats (week 4/Last week!!) 4x 2 – 1x 10 – B) 3 Rounds for time: 200m kb Suit case carry – up to 32/24kg 20 Hr press ups – C) For time: 20 – 18 – 16 –…
A) 15mins to build to a heavy complex: Squat clean + hang squat clean + TnG squat clean + jerk – B) For time: 2 Rounds- 15 C2b 10 Lateral burpees 5 Squat clean thrusters – up to 61/35kg -Rest…
A) 3 Rounds for time: 300/250m Row 20 Air squats 20 Kb swings – up to 24/16kg 900/750m Bike 10 Ring dips 10 Hr press ups -20min cap- – B) 3 Sets/Giant set: 15 Cable tricep pushdowns 6 Bench press…
A) Low hang squat snatch + Squat snatch (drop + reset): 3x 3+2 2x 2+2 2x 2+1 -20min Cap- – B) For time: 1km Run 80 Wall balls 60 Box jump overs 40 Power snatches – up to 43/29kg 20…
A) EMOM 12mins: Min1: Up to 70 double unders (around 45 sec) Min2: 10 Hollow body rocks + 3 strict press (from floor) Min3: Cal row L1=9/6 – L2=12/9 – L3=15/12 or Cal bike L1=8/6 – L2=10/8 – L3=12/10 Min4:…
A) Front squats (week 3): 2×4 – 2×2 – 1×10 – B) 7min AMRAP: 10 Single Db overhead alt lunges (right arm) – up to 22.5/15kg 5 Single Db alt devils press 10 Single Db overhead alt lunges (left arm)…
A) EMOM 10mins: 3 Deadlifts + 2 hang squat cleans + 1 Jerk – B) For time: 30 Hang power cleans – up to 61/43kg 30 Air squats 30 Shoulder to overheads 30 Air squats 30 Deadlifts 30 Air squats…
A) EMOM 16mins: Min1: Handstand walking or Hspu – up to 20m/20 reps (45 sec cut off) Min2: T2b – up to 20 Min3: Wall balls – up to 20 Min4: Cal row – up to 18/15 or Cal bike…