A) 2 Rounds: 16 Double kb front rack walking lunges 8 e.l Single leg single kb stifflegged deadlift 8 e.a Single kb bottoms up kb shoulder press B) For time: 1.6km Run 5 Rounds- 20 Wall balls 10 Pull…
Category: Workouts
A) Deadlifts (week 3): 1x 20 3x 10 (all at same weight/5-10kg heavier than last week) B) 5min AMRAP: 40 Box jump overs 20 T2b Max kb swings in time remaining – up to 32/24kg -rest 2:30min- 5min AMRAP:…
A) 2 Rounds: 10 Plate overhead alt lunges – up to 20/15kg 5 e.a Kb windmills – up to 20/12kg 5 Strict pull ups or 10 ring rows 10 Plate squat jumps -5mins to build- B) EMOM 6mins: 1…
A) Push jerk + split jerk: 4x 2+1 with 3 sec pause in catch of split jerk -15min cap- B) 2 Rounds for time: 50 Wall balls 25 Pull ups 20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg…
-5mins to build- A) EMOM 10mins: Odd- T2b + burpee box jumps (high box) L1=5+2 – L2=7+3 – L3=10+4 Even – 3 Hang squat cleans (climbing) B) 3 Rounds for time: 10 Hr press ups 10 Front squats @L1=43/30kg…
A) 3 Sets/super set: 6-8 e.a single kb Z press 10 e.a Single kb row -10min cap- B) 3 Sets/super set: 20 Hollow body rocks 4 Overhead squats -15min cap- C) Every 2mins x 3 rounds: 200m Run…
A) Deadlifts: 1x 20 3x 10 (all at same weight/5-10kg heavier than last week) -15min cap- B) 7min AMRAP: 1 TGU e.a 15 Hollow body rocks 30 Double unders C) For time: 3 Rounds of – 15 Pull…
A) 2 Rounds: 10 Burpees 5 Negative pull ups 10 e.a Single kb overhead alt lunges 5 Muscle snatch – up to 35/25kg B) Squat snatch: 5x 1.1.1 with 3 sec pause at bottom of each squat -15min cap-…
-5min to build- A) EMOM 6mins: 3 TNG power cleans + 1 Jerk -1min rest- EMOM 6mins: 1 Power clean + Jerk B) 20min AMRAP: 20 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 20 Front squats 400m…
A) 4 sets/super set: 5 Overhead Squats Max ring dips -15min cap- B) For time: 21 – 15 – 9 Power snatch @L1=30/20kg – L2=35/25kg – L3=43/30kg Pull ups C) 10min AMRAP: 12/10 Cal row 6 Burpee box…