A) 4 sets/super set: 6 Back squats 4 Strict press B) Tabata/Alt: Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg Lateral burpees -2min rest- C) Tabata/Alt: T2b Hspu -2min rest- D) Tabata/Alt: Wall balls Double unders
A) Back squats: 6/4/2 6/4/2 (trying to be heavier in the 2nd wave) B) Partner rowing: 1:45 on/15 sec change over – x6 rounds each
A) 3 Rounds: 15/10 Cal row 15 Wall balls 10 Kb stiff legged deadlifts – up to 32kg/24kg 5 High box jumps B) -5min to build- Every 90 sec/x 5rounds: 5 Lateral burpees 5 TNG Power cleans -rest…
A) 4 sets/super set: 5 Ring dips (weighted if possible) 5 Seated shoulder press 10 Bb curls B) 20min AMRAP: 200m Run 1 Rope climb 20 Hr press ups 1 Wall climb 20 Cal row 1 Rope climb
A) 4 sets/super: 5 Push press (no TNG, stop + reset at shoulders) 10 Bent over row B) 12min AMRAP: 20 Box jump overs 15 Kb swings – up to 32kg/24kg 10 T2b 5 Burpee to target -straight…
A) EMOM 15mins: Min1- 10 Burpee box jump overs Min2- C2b L1=5 – L2=10 – L3=15 (scale to pull ups) Min3- 5 Clusters @L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg – L4=70kg/50kg B) 4 Sets/super set: 4 Front squats 20 Hollow…
EMOM 36mins: Min1- Cal row L1=9/6 – L2=12/9 – L3=15/12 Min2- 8 Clean + jerks @L1=40kg/24kg – L2=50kg/35kg – L3=60kg/45kg Min3- 18 Wall balls Min4- Bar muscle ups L1=2 – L2=4 – L3=6 (scale to 6 c2b or pull ups…
A) 12min AMRAP: 12 Thrusters @L1=20kg/15kg – L2=25kg/20kg – L3=35kg/25kg 6 High box jumps 12 Deadlifts 6 High box jumps -5min to build- B) Every 90 sec/x8 rounds: Squat clean + front squat + split jerk C) Alt…
-5min to build- A) Every 3mins/x5 rounds: 20/15 Cal row 5 Back squats – climbing B) 18min AMRAP: 20 Air squats 200m Run 20 M-ball cleans 200m Run 20 T2b 10 Burpee pull ups
A) 3 Rounds for time: 15 Russian swings – up to 32kg/24kg 10 Strict pull ups 5 Burpee squat jumps -5min warm up/build- B) EMOM 6mins: Hang power snatch + hang squat snatch- 3 + 2 -1min rest- C)…