A) 4 Sets/super set: 5 Strict shoulder press with pause at the shoulder 16 Double kb front rack walking lunges B) For time: 400m Run with m-ball 21 Thrusters @ L1= 30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 21 Pull ups…
A) 15mins to accomplish 5 sets (working sets) of: 2 Full snatches (drop + reset) + 3 overhead squats B) “Open 11.4” 10min AMRAP: 60 Bar facing burpees 30 Overhead squats @L1=35kg/21kg – L2=45kg/30kg – L3=55kg/40kg (masters= 5kg less)…
A) Back squats: 10min to find a “heavy” 5 rep (only heavy,but still not easy!! This is prep for B) B) 5 Attempts to find: 1RM C) 2 Rounds for time: 400m/300m Row 30 Wall balls 15 Deadlifts…
A) 15min AMRAP: 50 Double unders 10 Single arm kb overhead alt lunges (left arm)@L1=16kg/6kg – L2=20kg/12kg – L3=24kg/16kg 12/9 Cal row 10 Single arm kb overhead alt lunges (right arm) B) 10mins to find a “heavy”: 2 rep…
A) Push press + push jerks: 3x 3+2 3x 2+2 2x 2 Push jerks B) Death by: Burpee + pull ups (same minute) C) 11min AMRAP: 3 Wall climbs 16 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 24…
A) -5min warm up/build up- E2mom x10: Power clean + hang squat clean + TNG squat clean B) 5 Rounds for time: Double unders L1=20 – L2=35 – L3=50 8 Hang power clean @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg 8…
A) EMOM 15mins: Min1- Hspu L1=5 – L2=10 – L3=15 Min2- Double kb hang squat cleans @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Min3- Pull up + t2b (one for one) L1=3+3 – L2==5+5 – L3=7+7 B) 4 Sets/super set: 5…
A) 4 sets/super set: 7 Back squats @ weight over the last 3weeks (4/5/6 reps) 3x Kneeling jump to vertical jump B) For time: 3 Rounds- 20 Plate ground to overhead @L1=15kg/5kg – L2=20kg/10kg – L3=25kg/15kg 10 Burpees over…
A) Every 30 sec x10: 1 Hang squat snatch – climbing -rest 1min- B) EMOM 7mins: 1 Hang squat snatch – climbing C) For time: 30 Deadlidfts @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg 30 Lateral hops 30 Overhead…
A) 4 sets/super set: 6 Seated strict press Max strict pull ups (scale to bands or ring rows) B) 3 Rounds for time: 20 Push press @L1=30kg/21kg – L2=35kg/25kg – L3-40kg/28kg 10 Bar facing burpees 20 Sdhp 10 Bar…