A) 3 Rounds (not for time/quality reps): 10 Commando press ups 20 Hollow body rocks 10 Heavy goblet squats B) Power cleans: 6mins to find 5 RM TNG 5mins to find 3 RM TNG 4mins to find 1 RM…
Category: Workouts
A) 3 Rounds for time: 20 Wall balls 10 Burpees B) Back squat 15mins to find 1RM C) EMOM 16mins: Min1- Cal row L1=12/9 – L2=15/12 – L3=18/15 Min2- 8 Double kb hang clean + jerks – up…
A) 2 Rounds: 10 Lateral burpees 15 SDHP – up to 30kg/20kg 5 Strict T2b 10 Tempo Overhead squats -5mins to build- B) Every 30 sec x6: 1 Squat snatch -30 sec rest- Every 45 sec x6: 1…
A) Strict press: 7mins to find 1RM B) EMOM 12mins: Min1- M-ball cleans L1=12 – L2=15 – L3=18 Min2- Ring dips L1=5 – L2=10 – L3=15 Min3- Burpee box jumps L1=6 – L2=8 – L3-10 C) Front squats:…
-5min to build- A) 3 Sets/super set: 60 Sec wall sit (weighted if possible) 4 Deadlifts (try to get on to the deadlifts as soon as you are off the wall) B) 3 Sets/super set: 20 Hollow body rocks…
-10min to build- A) Back squats: 4 Sets to find heaviest 2rep back squat B) For time: 90 Wallballs – every min= burpees L1=2 – L2=3 – L3=4 (starting with burpees) – C) For time: 600m Run 50…
-5min to build- A) EMOM 8mins: 2 TNG squat cleans B) For time: 50 Double unders 25 Deadlifts @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg 25 T2b 50 Double unders 25 Front squats 25 Hspu 50 Double unders 25 Hang power…
A) 3 Rounds: 20/15 Cal row 10 Overhead alt lunges – up to 30kg/20kg 10 Overhead squats 5 Muscle snatch 5 Ring rows with 2 sec pause @top -10min cap- -5mins to build- B) EMOM 3mins: 1.1 Squat…
A) 3 Sets/super set: 4 Strict chin ups (underhand/weighted if possible) 2 Strict press 60 Sec wall sit (weighted if poissible) B) For time: Buy in- 1km run Accumulate- 60 Kb swings – up to 24kg/16kg 50 Shoulder to…
A) 7min AMRAP: 30 Double unders 10 SDHP @L1= 30kg/20kg – L2-35kg/25kg – L3=43kg/30kg 5 Deficit hr press ups B) 3 Sets/super set: 6 Deadlifts 8 e.a Single kb floor press C) EMOM 12mins: Min1- Rope climbs L1=1…