A) Split Jerk: 3x 3 with pause in the dip 3x 1 with pause in the catch B) 7min AMRAP: 10/7 Cal row 8 Hang power clean + jerks @L1=30kg/20kg – L2=40kg/30kg – L3=50kg/35kg 6 Bar facing burpees 4…
A) 4 sets/super set: 4 Bench press 10m Hand overhand sled pull -15min cap- B) 3 sets/super set: 10m Single kb overhead walking lunge – left arm 10m Single kb overhead walking lunge – right arm 30 sec hollow…
A) Build to a “heavy” complex in 7mins: 2 Power snatch + 2 overhead squats (TNG or drop + reset) B) EMOM 7mins: 2 Squat snatches (TNG or drop + reset) C) EMOM 4mins: 1 Squat snatch (no…
A) 3 Sets/super set: 2 Rope climbs 20 Hollow body rocks 5-10m Handstand walk/4x attempts/wheel burrow B) 6min AMRAP: 15 – 12 – 9 SDHP @L1=30kg/21kg – L2=43kg/30kg – 52kg/35kg High box jump overs Push jerks -Max lateral burpees…
A) Front squats (from the floor): 2x 6 3×4 -15min cap- B) 3min on/90 sec off/x5 rounds: 20 Wall balls 5 Hang power cleans @L1=30kg/20kg – L2=45kg/30kg – L3=60kg/40kg – L4=75kg/50kg 10 Ring dips 5 Hang power cleans Max…
A) Push jerk + split jerk: 4x 3+1 B) Split jerk: 5x 1 @weight above C) 15min AMRAP: 30 Russian kb swings – up to 24kg/16kg 20 Hspu 10 T2b 5 Burpee high box jumps
A) -5min to warm up/build- Hang power cleans- EMOM 5mins: 3 reps EMOM 4mins: 2 reps EMOM 3mins: 1 rep B) For time: 50 Wall balls 40 Double unders 30 Pull ups 20 Hang power cleans @ L1=30kg/21kg –…
A) 20min AMRAP: 20/15 Cal row 16 Kb swings – up to 32kg/24kg 12 Box jump overs 8 Pull ups 4 Hspu B) Deadlifts: 4x 4
A) Front squats + split jerks: 1x 5+2 3x 3+1 1x 1+1 B) 3 Rounds for time: 21 Thrusters @L1=25kg/20kg – L2=35kg/25kg – L3=43kg/30kg 400m Run -15min cap- (if time) C) Tabata: Hollow body alt leg levers with…
A) 10mins to find a “Heavy”: 1.1.1 Snatch B) EMOM 15mins: Min1- Cal row L1=9/6 – L2=12/9 – L3=15/12 Min2- 20 Wall balls Min3- 2 Squat snatch – climbing C) 7min AMRAP: 9 Pull ups 4 Burpees