A) Overhead squats: 2×5 2×3 2×1 -15min cap- B) Every 2mins/x5 Rounds: 2 Wall climbs 10 Box jump overs 10 T2b 10 Overhead alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg C) Alt Tabata: Bb curls L-hang D)…
Category: Workouts
A) 4 sets/super set: 10 Deadlifts 2 Rope climbs 10 e.a Single kb floor press B) 3 Rounds for time: 25/20 Cal row 15 Shoulder to overhead @L1= 30/20kg – L2=43/30kg – L3=52/35kg 50 Double unders 15 Pull ups…
-5mins to build- A) EMOM 10mins: 5 Bar facing burpees 1 Squat clean + 2 front squats B) Push jerks: 4x 3 -12min cap- C) For time: 5 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 200m Run…
A) 3 Rounds: 50m Double kb farmers carry 6 Bb Z press 10 e.a Single arm ring row B) EMOM 8mins: Even- 45 sec max cal row Odd- 45 sec double unders L1=20 – L2=30 – L3=40 + Max…
A) 10min AMRAP (moving @80%): 25/20 Cal row 10 Heavy russian swings 5 Muscle snatch – up to 30kg/20kg 5 High hang squat snatch Max L-Hang B) 10mins to find heaviest complex: Hang sqiat snatch + low hang squat…
A) Overhead squats: 5x 3 -15min cap- B) 20min AMRAP: 500m/400m Row 25 Deficit hr press ups 15 T2b 25 Kb swings – up to 24kg/16kg 15 2for1 wall balls
A) Front squat + split jerk: 3x 4+2 2x 2+1 -15min cap- B) EMOM 12mins: Min1- 10 SDHP + 10 Push press @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg Min2- C2b L1=10 – L2=15 – L3=20 (scale to pull ups) Min3-…
A) 7mins to find a “heavy”: 5 rep hang squat clean –straight into- B) 7mins to find: 2RM hang squat clean C) 5 Rounds for time: 25/20 Cal row 1 Rope climb 20 Kb swings – up…
A) 3 sets/super set: 16 Double kb front rack walking lunges 2 TGU e.a Max strict t2b B) 4 Rounds for time: 20 Wall balls 15 T2b 10 Burpee box jumps 5 Muscle ups (scale to c2b/pull ups +…
A) 2 Rounds: 1min Skipping 30 Sec burpees 10 Behind the neck push jerks (snatch width) – up to 30kg/20kg 5 Snatch balance -5mins to build- B) EMOM 7mins: Power snatch + hang squat snatch + TNG squat snatch…