A) 4 Sets/super set: 15 Banded tricep pushdowns 3 Strict press -15min cap- B) Alt Tabata: Hollow body Hr press ups C) 2 Rounds for time: 5 Wall climbs 30 Kb swings – up to 28kg/20kg 400m Run…
Category: Workouts
A) 12mins to find heaviest complex: 1 Hang power clean + 1 Jerk + 2 Front squats + 1 TNG squat clean + 1 Jerk B) For time: 15 Squat clean + jerks @ above C) EMOM 18mins:…
A) 4 Sets/super set: 8 Bench press 2 Rope climbs Max handstand walk/3 attempts or 10-20m wheel barrow -20min cap- B) 20min AMRAP: 15 Sdhp @L1= 30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 15 Box jumps 15 Push press 15 T2b…
A) 2 Rounds: 20 Wall balls 10 Strict pull ups (scale to ring rows) 10 Overhead alt lunges – up to 30kg/20kg 5 Power snatch with pause in catch B) 10mins to find heaviest complex: 2 Hang squat snatch…
A) 4 Sets/super set: 10 Skull crushers 4 Strict press B) For time: 3 Rounds- 400m Run 30 Hr press ups 2 Rounds- 20 Pull ups 30 Air squats 1 Round- 30 Kb swings – up to 24kg/16kg 200m…
A) 2 Rounds: 20/16 Cal row (sprint) 10m Crab crawl 10 Commando press ups 10 Squat jumps -1min rest between rounds- B) 12mins to find heaviest complex: 1 Power clean + 2 TNG squat cleans + 1 Jerk …
A) 1min on/1min off/x4 rounds: Max burpee box jump overs (new standard) B) 4 sets/super set: 12 Back rack alt lunges 5 Strict ring dips (weighted if possible/scale to negatives) C) 18min cap: Buy in – 1km Run…
A) 2 Rounds: 400m/300m Row 20 Hollow body rocks 5 Behind neck push jerk (snatch grip) – up to 30kg/20kg 5 Snatch drops 5 Overhead squats -5min to build- B) Every 90 sec x 6 rounds: 3 TNG Squat…
A) 3 sets/super set: 5 Sumo deadlift 5 Bench press -15min cap- B) For time: Buy in- 50 wall balls Then 21 – 15 – 9 Deadlifts @L1=61kg/43kg – L2=84kg/56kg – L3=101kg/70kg Box jump overs Then Buy out- 50…
-5mins to build- A) 3 sets/super set: 6 Push jerk 8 e.a single kb row B) 30min AMRAP: 30 Kb swings – up to 24kg/16kg 25 Ring dips 20 Alt pistols 400m Run 20 Pull ups 25 Single kb…