A) 4 Sets/super set: 10 Back squats 20 Hollow body rocks B) For time: 3 Rounds- 200m Run 20 Single kb front rack alt lunges up to 24/16kg 3 Rounds- 10 Lateral burpees 10 Shoulder to overhead @L1=30/20kg –…
Category: Workouts
A) Deadlifts: (week 5 – Last week!!) 1x 20 3x 10 – All @ same weight and 5-10kg heavier than ast week – – 15min cap – B) 7min AMRAP/rest 3mins/repeat backwards: 20 Hang power clean + jerks @L1=30/20kg…
A) 3 Sets/super set: 2 TGU e.a 30 Sec hollow body rock 10 Tempo squat jumps -10min cap- B) 28min AMRAP: 400m Run 7 Squat snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 14 Pull ups 21 Wall balls…
A) 4 Sets/super set: 8 e.l Goblet step ups 20 Hollow body rocks 2 Split jerks B) 3 Rounds for time- 30/21 Cal row 30 Wall balls 15 C2b 30 Double unders 30 Empty bar SDHP (scale to to…
-5mins to build- A) Every 2mins x6 rounds: 5 Lateral burpees Hang squat clean + TNG squat clean + Front squat B) 2mins on/1min off/x5 rounds: 10 T2b 20 Box jump overs Max Power cleans in time remaining @L1=43/30kg…
A) 4 sets/super set: 8 Back squats 4 Strict press -15min cap- B) For time: 21 – 18 – 15 – 12 Kb swings – up to 24/16kg Single kb shoulder to overhead Single kb overhead alt lunges (scale…
A) Deadlifts (week 4) 1x 20 3x 10 @ same weight/5-10kg heavier than last week -15min cap- B) 20min AMRAP: 15 Burpees 15 T2b 400m Run 15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
A) 2 Rounds- 1 TGU e.a 2 Windmills e.a 10 Goblet squat jumps 5 Hang squat snatches – up to 35/25kg 20/15 Cal row -10min cap- B) -5mins to build- 10mins to find heaviest comlpex: Hang squat snatch +…
A) EMOM 12mins: Min1- Burpees L1=6 – L2=12 – L3=18 Min2- Box jump overs L1=15 – L2=20 – L3=25 Min3- 15 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg Min4- Rest B) Push jerk + split jerk: 5x 1+1 with 3…
A) 10mins to find heaviest complex: Power clean + TNG squat clean + Front squat B) For time: 30 Squat cleans @80% of above C) 15min AMRAP: 25/20 Cal row 15 Hspu 50 Double unders 5 Muscle ups…