A) 10min AMRAP: 50 Double unders 15 Hspu 10 Alt pistols B) 4 sets/super set: 10 e.l Static back rack lunges 8 Ring dips (weighted if possible) C) 3 Rounds for time: 21 Thrusters @L1=25kg/15kg – L2=35kg/21kg –…
A) 4 sets/super set: 4/4/2/2 Strict press 2 Rope climbs (any version) 20 Hollow body rocks B) 7min AMRAP: 7 Pull ups 7 Burpees 14 Wall balls -Rest 3mins- C) 7min AMRAP: 7 T2b 7 Hr press…
A) 4 sets/super set: 4 Front squats @75-85% 4 Deadlifts @70-80% (last week= 70-80%/60-70%) B) EMOM 15mins: Min1- 20 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Min2- Cal row L1=12/7 – L2=16/11 – L3=20/15 Min3- Wall climbs L1=2 –…
A) 4 sets/super set: 3 Broad jumps 5/4/3/3 Push press B) For time: 100 Lateral hops 80 Alt single arm kb Russian swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 60 Empty bar thrusters 40 Pull ups 20 Lateral burpees …
A) 4 sets/super set: 4 Front squats @70-80% 4 Deadlifts @60-70% -30min cap- B) 12min cap: Buy in- 400m run “AMRAP in time remaining” 15 Shoulder to over head @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg 10 Lateral burpess 5 Bar…
A) 4 sets/super set: 8 Close grip bench press 5 Sumo deadlifts B) EMOM 8mins: Even- 40 sec hspu Odd- Alt pistols C) 15min AMRAP: 50 Cal row 40 Wall balls 30 Russian swings @L1=24kg/16kg – L2=28kg/20kg –…
-5mins to build to starting weight- A) EMOM 10mins: Power snatch + full snatch + ohs B) 5 Rounds for time: 200m Run 12 T2b 9 Squat snatches @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg
A) 1min at each station/for max reps/30 seconds rest between each station/x 3rounds: -Double unders -SDHP @L1=30kg/20kg = L2=35kg/25kg – L3=43kg/30kg -Clusters B) 12mins to find heaviest complex: 2 Hang squat clean + 3 front squats C) For…
A) 4 sets/super set: 15 Banded tricep push downs 3 Push jerks with pause in the catch + 3 sec pause over head (fully extended) B) Complete every 5mins x5 rounds: 15 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg…
A) Back squats: 20min to find 1RM B) EMOM 16mins: Min1- 20 m-ball cleans + max burpees within 50 seconds Min2- T2b + max hspu within 40 seconds L1=5 – L2=7 – L3=9 Min3- Max burpee box jump overs…