A) EMOM 12mins: Min 1- Cal row L1=9/6 – L2=12/9 – L3=15/12 Min 2- T2b L1=5 – L2=10 – L3=15 Min 3- 5 Overhead squats – climbing (not to max) B) Every 2mins x7 rounds: 200m Run 2 Squat…
A) EMOM 12mins: Min 1- 40sec hollow body Min 2- 40sec bear crawl Min 3- 40 sec weighted wall sit B) Split jerks: 3×3 – climbing 3×1 – climbing C) 7min AMRAP: 2 – 4 – 6 –…
A) 7 Rounds for time: 200m Run 10 Strict chin ups 10 Front squats @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/45kg -21min cap- B) 4 sets/super set: 5 Strict press 30 Sec hollow body rock
A) Back squats: 5×2 (heavier than last weeks 5×4) -25min cap- B) Every 3mins/x5 rounds: 10 Burpees 15 Box jump overs 20 Wall balls 5 Shoulder to overhead @L1=35kg/20kg – L2=50kg/30kg – L3=65kg/40kg – L4=80kg/50kg
A) 7 Rounds for time (15min cap): 10 Hr press ups 7Box jump overs @30inch/24inch 5 T2b 7 Overhead squats @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg – L4=61kg/43kg -@15min cap begin “B”- B) Every 90 seconds x7 rounds: 5…
A) 3 sets/super set: 8 e.l single leg glute lean with row 6-8 e.a single kb seated shoulder press B) 15min AMRAP: 5 Bar muscle ups (scale to 5 c2b or pull ups + 5 ring dips or hr…
A) 4 sets/super set: 16/16/12/12 Overhead alt lunges 4 Deadlifts B) For time: 50 Empty bar hang power snatches 50 squat jumps 40 Pull ups 40 Jumping lunges 30 Empty bar overhead squats 30 Box jumps 20 Lateral burpees…
A) EMOM 16mins: Min1- 20 Wall balls Min2- Cal row L1=10/6 – L2=12/9 – L3=15/12 Min3- T2b L1=8 – L2=12 – L3=15 Min4- Bear crawl L1=20m – L2=30m – L3=40m B) Squat clean + jerk: 3x 1.1.1.1.1 2x 1.1.1…
A) Back squats: 5×4 (heavier than last weeks 5×6) -25min cap- B) 12min AMRAP: 15 Deadlifts @L1=40kg/30kg – L2=60kg/43kg – L3=80kg/56kg 20 Wall balls 5 Burpee pull ups
A) 10mins Practise: Hand stands + rope climbing B) “Zeus” 3 Rounds for time: 30 Wall balls 30 Sdhp @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg 30 Box jumps 30 Push press 30 Cal row 30 Push ups 10 Back squats…