A) Find 1RM: Strict press within 6 sets -Max L-hang between sets- B) 10mins of running C) For time: 21 – 15 – 9 Deadlifts @L1=61kg/43kg – L2=84kg/61kg – L3=101kg/70kg – L4=110kg/77kg Single kb push press e.a –…
Category: Workouts
A) 15mins to find heaviest complex: Power clean + 2 push jerks + TNG squat clean + front squat + push jerk B) For time: 400m Run 15 Power clean + jerks @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg 30 Front…
A) 4 Sets/super set: 3 Bench press 12 Front rack alt lunges – from floor -15min cap- B) 4 Rounds for time: 15 M-ball cleans 10 Burpees C) 3 Rounds: 1-3 Rope climbs Max HSPU 60 Sec hollow…
A) 2 Rounds: 500m/400m Row 10 Goblet squats – up to 28kg/20kg 5 Broad jumps 5 Muscle snatch – up to 30kg/20kg B) 7mins to find heaviest: 3 Rep hang squat snatch -straight into- C) 7mins to…
A) Overhead squats: 4×4 -15min cap- B) 3min AMRAP/90 sec rest/x4 rounds: 20/15 Cal row 40 Lateral hops 5 Burpee c2b (sclae to pull ups) Max overhead squats in time remaining @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg C) Alt…
A) 4 sets/super set: 10 Deadlifts 2 Strict press -15min cap- B) EMOM 6mins: Even- Wall ball L1=15 – L2=20 – L3=25 Odd- T2b L1=10 – L2=15 – L3=20 -2min rest- C) EMOM 6mins: Even- 10 Kb…
A) 12mins to find heaviest complex: 2 TNG squat cleans + 1 Jerk B) 7 Rounds for time: 20 Double unders 10 Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3-43kg/30kg 5 Lateral burpees C) Accumulate: 20 TGU 10 Rope climbs…
A) 10min AMRAP: 15 Kb russian swings – up to 28kg/20kg 3 Wall climbs 30 Double unders 10 Strict pull ups (scale to banded or ring rows) 20 Wall balls B) 3 Sets/super set: 4 Strict ring dips (weighted…
A) 2 Rounds: 5 Strict t2b 5 e.l Snatch grip single leg RDL 10 Overhead alt lunges 15/10 Cal row (sprint) -5mins to build- B) 4 sets of complex: 2 Power snatch + 1 Squat snatch (drop + reset…
A) Overhead squats: 3x 5 -15min cap- B) For time: 20 Overhead squats @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 18 Pull ups 16 Hang squat snatch 14 Pull ups 12 Overhead squats 10 Pull ups 8 Hang squat snatch 6…