A) Back squats: 4×4 @85-95% -20min cap- B)3 Rounds for time: 400m Run 30 Wall balls -15min cap- C) 3 Rounds for time: 15 Pull ups 10 Burpee box jumps
Category: Workouts
-5mins to build- A) Every 90sec x6 rounds: 3 TNG Power cleans + 1 Jerk – climbing B) 18min AMRAP: 12 Power cleans @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg 20/16 Cal row 12 Front squats 20 Lateral burpees 12 Shoulder…
A) 2 Rounds: 400/300m Row 10 e.a Single kb overhead walking lunges 5 Behind neck push jerk with pause in the catch 10 Overhead squats B) 10mins to find heaviest complex: Hang squat snatch + low hang squat snatch…
-5mins to build- A) 3 Rounds (not for time but try to keep moving): 10 Ring rows with feet on box (get as level as you can) 3 Strict press 20 Holllow body alt leg levers with m-ball B)…
A) 4 sets/super set: 4 Bench press 6 Clapping press ups -15min cap- B) 5min AMRAP: 200m Run 25 Wall balls 25 Kb swings – up to 24kg/16kg Max Burpee box jump overs in time remaining -rest 3mins- …
A) Back squats (week 3): 4x 6 @80-90% -20min cap- B) 3 Rounds for time: 25/20 Cal row 20 Front rack alt lunges @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 10 Lateral burpees 10 T2b -If time- C) Tabata: Single…
-5min to build- A) Every 90 sec x7 rounds: Power clean + hang squat clean + TNG squat clean – climbing B) For time: 400m Run 10 Squat clean thrusters @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg 20 Pull ups 200m…
A) 2 Rounds: 500/400m Row 15 Overhead squats @30kg/20kg max Max Strict pull ups/ scale to 5 Negatives -5mins to build- B) Squat Snatch: 3x 1.1.1 – rest 30 sec – 1.1.1 – rest 30 sec – 1.1.1 –…
A) 3 Sets/superset: Max ring dips – strict or kipping 4 Strict press Max strict pull ups B) EMOM 25mins: Min1- Burpee box jump overs L1=6 – L2=8 – L3=10 Min2- 6 e.a Single kb hang clean + jerk –…
A) 3 Rounds: 6 Bench press 8 e.a Single kb front rack walking lunges 2 Rope climbs -15min cap- B) 3mins on/90 sec off/x4 rounds: 2 Wall climbs 15 Pull ups 20 Jumping lunges 15 SDHP @L1=30kg/20kg – L2=43kg/30kg…