For time: @ L1=50kg/35kg L2=60kg/42kg L3=70kg/50kg L4=80kg/56kg “12 Days Of Christmas” 1 Wall Climb 2 Bar muscle ups (Scale to c2b + T2b or pull ups + T2b/one for one) 3 Snatches (scale to Squat Cleans) 4 Jerks 5 Front…
Category: Workouts
A) 4 sets/super set: 3 Front squats 5 Push press (seperate bar/from the floor) -20min cap- B) “Open 16.3” 7min AMRAP: 10 Power snatches @L1=25/15kg – L2=30kg/20kg – L3=35kg/25kg 3 Bar muscle ups C) Max distance in 7mins:…
A) 2 Rounds: 3-5 Strict pull ups 5 Muscle snatch – up to 30kg/20kg Max 5 Power snatch 5 Snatch balance -5mins to build- B) EMOM 10mins: 4 Lateral burpees 2 TNG Squat snatches @70%+ C) For time:…
A) 4 Sets/super set: 6 Back squats 6-8 Single kb Z press -20min cap- B) 7x 3min AMRAP/1min rest between: 3 Muscle ups 6 Power cleans @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg 9 Shoulder to overhead Max front…
A) Overhead squats: Option1- Find 1RM Option2- Find 5RM -15min cap- B) 15min AMRAP: 12 Kb swings – up to 24kg/16kg 9 Overhead squats @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 3-6-9-12 etc Bar facing burpees C) 3 Sets/super set:…
A) 2 Sets/super set: 8 Reverse grip bent over row 15 Banded tricep pushdown B) Strict press: 5/3/1/1/1 -12min cap- C) For time: 600m Run 30 Hspu 400m Run 20 T2b 200m Run 10 Muscle ups -16min cap-
A) 12mins to find heaviest complex: 1 Clean + 2 front squats + 1 shoulder to overhead B) “Open 17.5” 10 Rounds for time: 9 Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg 35 Double unders -If time- C) 3…
A) 2 Rounds: 5 Wall climbs 10 Walking overhead lunges (weight plate) 5 Tempo overhead squats – 30kg/20kg Max 5 Muscle snatch -5min to build- B) EMOM 5mins: Hang squat snatch + TNG squat snatch + overhead squat …
A) Push press: 3x 3 3x 1 -15min cap- B) For max reps: 2min Hspu -1min rest- 2min Pull ups -1min rest- 2min Alt pistols -1min rest- 2min Cal row -1min rest- 1min Hspu -30sec rest- 1min Pull ups…
A) Overhead squats: Option1- 4x 4 – climbing Option2– 5/3/2/2 -15min cap- B) 7min AMRAP: 10 Overhead squats @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/30kg 50 Double unders C) 3 sets/super set: 8 e.l Single kb single leg stiff legged…