A) 4 sets/super set: 6 – 6 – 4 – 2 Back squats 3 Seated box jumps -20min cap- B) 10min AMRAP: 15 Wall balls 30 Double unders 1 TGU each arm -5min rest- C) 3 Rounds…
Category: Workouts
A) Power clean + squat clean + split jerk: 3x 2+1+1 3x 1+1+1 -15min cap- B) 3 Rounds for time: 400m Run 9 Front squats @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg 7 T2b 5 Power clean + jerks…
-5min to build- A) 5 Sets of complex: Power snatch + TNG squat snatch + overhead squat -15min cap- B) Death by squat snatch: EMOM until fail- Min1= 1 snatch – Min2= 2 snatch – Min3= 3 snatch etc…
A) 15min AMRAP: 200m Run 10 Strict press @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 10 T2b 20 Air squats B) 3 Sets/super set: 10 Pendlay rows 20 Front rack alt lunges C) EMOM 10mins: Even- Burpee box jump overs…
A) 4 Sets/super set: 6 Ring dips (weighted if possible) 6 Deadlifts – climbing -20min cap- B) For time: 27 – 21 – 15 Cal row (girls= 22 – 16 – 10) T2b Box jump overs Buy out- 5…
A) 30min AMRAP: 10 Burpee pull ups 15 SDHP @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 15 Shoulder to overhead 400m Run B) 3 Sets/super set: 20 Commando press ups 60 Sec hollow body
A) Front squat + split jerk: 2x 5+2 3x 2+1 -20min cap- B) EMOM 15mins: Min1- 15 Thrusters @L1=25/15kg – L2=30kg/20kg – L3=35kg/25kg Min2- C2b L1=8 – L2=12 – L3=15 (scale to pull ups) Min3- Bar facing burpees L1=8…
A) 3 Rounds: 1min Row -10 sec rest- 1min Overhead alt lunges -10 sec rest- 1min Good morning to back rack squat jump -10 sec rest- B) 5 sets of complex: Hang squat snatch + overhead squat + low…
A) Back squats: 7/7/5/5/3 -20min cap- B) 4 Rounds for time: 25/20 Cal row 15 Pull ups 10 Hspu 5 High burpee box jumps Buy out- 30 Goblet squats – up to 32kg/24kg
-5mins to build up/prep- A) 6mins to find: 5RM Hang power clean B) 12min AMRAP: 15 Wall balls 10 Deadlifts @ weight above 5 T2b 1 Hang power clean C) 3 sets/super set: 6 e.a 1/4 TGU 20…