A) 7min Cap: 3×3 Strict press 3×3 Broad jump B)Push jerk + split jerk: 3x 3+1 3x 1+1 -15min cap- C) 3 Rounds for time: 15 Sdhp @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 15 Shoulder to overhead 30 Lateral…
A) -5mins to build/warm up- EMOM 13mins: (all to be done at weight of own choice) Min 1: 8 Squat cleans Min 2-5: 4 Squat cleans (no climbing) Min 6-9: 3 Squat cleans (no climbing) Min 10-13: 1 Squat clean (climbing)…
A) 4 sets/super set: 4 Close grip bench press 8 Barbell curls B) For time: 75 Wall balls 55 Empty bar push press 35 T2b 15 Ring dips 35 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 55 Mountain climbers…
A) 10min AMRAP (moving @80%): 20/15 Cal row 10 Strict pull ups/Ring rows 5 Snatch balance with 3 sec pause in bototm (men no heavier than 40kg/ladies no heavier than 30kg) B) 7mins to find heaviest complex: Power snatch…
A) 15mins to find: 1RM Overhead squat B) 10min AMRAP: 600m Run 50 Wall balls 400m Run 30 Air squats 200m Run Max burpees in time remaining -Rest 5mins- C) 3 Rounds for time: 20 Russian swings…
A) 4 sets/super set: 15 Banded tricep pushdowns 6 Close grip bench press B) 10min Gymnastics practise C) EMOM 12mins: Min1- Double unders L1=30 – L2=50 – L3=70 Min2- HSPU L1=5 – L2=10 – L3=15 Min3- 16 Double…
A) EMOM 9mins: Min1– 30 Sec holding at bottom of overhead squat with empty bar Min2- 40 sec 80-90% row Min3- 50 sec hollow body B) 12mins to find heaviest complex: 1 Hang power snatch + 2 Hang squat…
A) 4 sets/super set: 8 e.l Back rack alt lunges 8 e.a Single kb row B) 3 Rounds for time: 600m Run 30 Wall balls 15 SDHP @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg -20min cap-
A) Hang power clean + push jerk: 3x 5 3x 2 -15min cap- B) 2:30 on/1:30 off/x4 rounds: 10 Hang power cleans @L1=30kg/21kg – L2=43kg/30kg – L3-52kg/35kg 5 Bar facing burpees 10 Shoulder to overhead 5 Bar facing burpees…
A) Overhead squats: (week 4/last week!!) 5 – 4 – 3 – 3 -20min cap- B) 9min cap: 20 – 15 – 10 Pull ups 30 – 20 – 10 Wall balls 10 Box jump overs -Max burpees in…