A) 12min AMRAP: 12 Alt goblet step ups @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 12 Clapping press ups 12 Single kb shoulder to over head 12 Goblet squat jumps B) 3 sets/super set: Max strict chin ups (reverse grip) –…
A) EMOM 12mins: Min1- 2 Wall climbs + max burpees within 40 sec Min2- 10 Box jump overs + max air squats within 40 sec Min3- 20 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg B) Back squats- Option1- 4×4…
A) 5mins to warm up/build, then- EMOM 10mins: Hang squat snatch + squat snatch (can be TNG or drop + reset/whichever you want to work on) B) 7min gymnastics practise on the rig: E.g Kipping, knee to elbow, t2b,…
A) 15mins to find heaviest complex: Squat clean + front squat + push jerk + squat clean + front squat + split jerk (drop + reset after push jerk) B) For time: 30 Clusters @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg…
A) 20min AMRAP: 75 Wall balls 75 Double unders 50 Kb SDHP @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 50 Cal row B) Tabata: Alt side plank C) Strict press: 3×3 – climbing/w pause @ shoulder
A) 4 sets super set: 10 Deadlifts – climbing 10 Close grip bench press – climbing B) For time: 2 Rounds- 15 Thrusters @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg 15 Pull ups 2 Rounds- 15 Thrusters @L1=30kg/20kg – L2=35kg/25kg –…
A) 4 sets/uper set: Push press Option1=3/Option2=6 Max L-sit B) Tabata: Option1= Double unders Option2= Handstand C) 1min each station for max reps/x3 rounds/1min rest after each round: Wall balls Double kb hang power cleans @L1=16kg/8kg – L2=20kg/12kg…
A) 5min to warm up then- Every 90 seconds x7 rounds: Hang power snatch + TNG squat snatch + 2 Overhead squats B) 4 attempts to find heaviest: Squat snatch C) 5 Rounds for time: 4 Wall climbs…
A) Back squats: Option 1: 6 – 4 – 2 – 1 – 1 Option 2: 5×8 super set with 10 good mornings -25min cap- B) 13min cap: 3 Rounds for time- 300m Row 30 Wall balls 15 Deadlifts…
A) EMOM 24mins: Min1- Hspu (cap it at 40 sec or 20 reps, whichever comes 1st) Min2- 8 Hang squat clean @L1=43kg/28kg – L3=52kg/35kg – L3=61kg/43kg – L4=70kg/50 Min3- Burpee pull ups L1=4 – L2=7 – L3=10 Min4- Rest …