A) Overhead squats: 3×5 -15min cap- B) Full snatch: 2x 1.1.1.1.1 2x 1.1.1 2x 1 -15min cap- C) 3 Rounds for time: 15 Overhead squats @L1=20kg/15kg – L2=30kg/21kg – L3=43kg/30kg 10 T2b 15 Power snatches 200m Run
A) 10min AMRAP: 15 SDHP @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/30kg 10 Alt pistols 15 Shoulder to overhead 10 Alt pistols B) 4 Sets/super set: 8 Close grip bench press 8 Reverse grip bent over row C) 12min AMRAP:…
A) EMOM 10mins: Even- 5 Burpee to target + max hr press ups (40 sec cap) Odd- Cal row (going at 80 – 90%/40 sec cap) B) 4 sets/super set: 5 Strict ring dips (weighted if possible) 5 Push…
A) Back squats: 5×6 (heavier than last weeks 5×8) -20min cap- C) For time: Buy in- 400m run Then- 8 Hang power clean + Jerks @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg 10 Burpees 8 C2b 30 Double unders…
A) 4 Sets/super set: 6 Double kb hang clean + jerks Max chin ups B) “Diane” For time: 21 – 15 – 9 Deadlifts @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg Hspu – 10min cap – C) Front squats: 4×6
A) High hang squat snatch: 4×2 B) Full snatch with pause at the knee: 4×2 -20min cap for both A+B (move fast)- C) 3 Rounds for time: 3 Wall climbs 15 Power snatch @L1=20kg/15kg – L2=27kg/20kg – L3=35kg/25kg…
A) 4 sets/super set: 16/16/12/12 Back rack alt lunges 2 Rope climbs (focus on getting up with as little pulls as possible) Max Ring dips (strict or kipping or both) -20min cap- B) 3 Rounds for time: 30 Wall…
A) EMOM 12mins Min1- Hspu L1=5 – L2=10 – L3=15 (40sec cap) Min2- Knee to elbow L1=5 – L2=10 – L3=15 (40sec cap) Min3- Max double unders (40sec cap) B) Every 3mins/x5 rounds: 10 Lateral burpees 20 Box jump…
A) 5 sets/super set: 8 Back squats 6 e.a single kb seated shoulder press -20min cap- B) For time: 27 Thrusters @L1=25kg/15kg – L2=35kg/24kg – L3=43kg/30kg 200m Run 21 Thrusters 200m Run 15 Thrusters 200m Run 9 Thrusters 200m…
A) 4 sets/super set: 8 Front squats 3 e.l Single leg broad jumps B) For time (13min cap): 42 – 30 – 18 Wall balls 21 – 15 – 9 T2b 9 Burpee box jumps – @13min cap…