-10min warm up/build- A) Every 4mins complete/x4 rounds: 5 Strict press 5 Front squats (from floor) 5 Deadlifts (all climbing) B) For time: 24 SDHP @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg 12 Hspu (strict if possible) 18 SDHP 9 Hspu…
A) 4 sets/super set: 6 Back squats 4 Broad jumps B) Every 3mins/x 5 rounds/each for time: 200m Run 10 Deadlifts @L1= 60kg/40kg – L2=80kg/55kg – L3=100kg/70kg 5 Bar facing burpees C) 3 Sets/super set: 20 Hollow body…
A) 12min AMRAP: 350m/200m Row 16 Plate Overhead alt lunges – up to 25kg/15kg 12 Hollow body rocks 8 Burpee pull ups B) EMOM 5mins: 1 Squat snatch + 1 overhead squat + 1 squat snatch + 1 overhead…
A) 4 sets/super set: 8 Bench press 6 Deadlifts 40 Sec hollow body rock – 20min cap – B) 3 Rounds for time: 30 Box jump overs 200m Farmers carry – up to 28kg/20kg Buy out- 10 Wall climbs…
-7min warm up/build- A) Every 90 sec x 6 rounds: 6 Burpee box jumps 2 Power + 1 Jerk – climbing B) For time: 15 – 12 – 9 – 6 – 3 Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg Pull…
A) 20min AMRAP: 20 Single kb hang power cleans – up to 32kg/24kg 10 T2b 20 Single kb front rack alt lunges 10 C2b 20 Single kb push press 10 Burpee box jumps B) 4 sets/super set: 4 Front…
A) 4 sets/super set: 16/16/12/12 Front rack alt lunges 10/8/6/4 Deadlifts -20min cap- B) For time: 15 Thrusters @L1=35kg/25kg – L2=43kg/30kg – L3=52kg/35kg 400m Run 15 Thrusters @L1=25kg/20kg – L2=35kg/25kg – L3=43kg/30kg 400m Run 15 Thrusters @L1=20kg/15kg – L2=25kg/20kg…
A) 3 Rounds: 300m/200m Row 10 Strict ring dips 5 Snatch balance – climbing -5min warm up/build- B) EMOM 5mins: Power snatch + hang squat snatch + TNG squat snatch -1min rest- C) EMOM 5mins: Power snatch +…
A) 4 sets/super set: 5 Seated strict press Max chin ups (reverse grip/use bands if getting less than 2) B) 3 Rounds for time: 500m/350m Row 25 Kb swings – up to 24kg/16kg 15 Deficit hr press ups 3…
A) EMOM 12mins: Min1- 20 Hollow body rocks Min2- Hspu L1=5 – L2=10 – L3=15 (1st 3 rep= strict) Min3- 8 Double kb hang squat clean @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg B) 4 Rounds for time: 200m M-ball run…