A) 4 sets/super set: 4 Bench press 10 e.a Single kb row 30 sec e.l single leg weighted wall sit B) For time: 75 Wall balls 200m Run 65 Hr press ups 200m Run 55 Goblet lunges @L1=16kg/8kg –…
A) 10mins to find: 5rm Hang clean + 1 shoulder to overhead (any clean) -straight into- B) 10mins to find: 1rm Hang clean + 5 shoulder to overhead (any clean) C) 15min EMOM: Min1- Burpees + t2b…
A) 4 sets/super set: 6 Back squats last weeks 4×5 or the previous weeks 4×4 4 Depth jumps B) For time: 50 Pull ups 400m Run 21 Thrusters @L1=25kg/15kg – L2=35kg/24kg – L3=43kg/30kg 800m Run 21 Thrusters 400m Run…
A) Push jerks: 5×5 – climbing B) 4 rounds/90 sec rest between: 20/15 Cal row 20 Wall balls 20 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg C) Alt Tabata: Hollow body rocks + Prone knee to opposite wrist
A) 5mins to warm up then- EMOM 7mins: 3 Hang power snacth – climbing B) Every 20 sec x5mins: 1 Hang power snatch @ 90% of above C) 5 Rounds for time: 10 Deadlifts @L1=40kg/28kg – L2=50kg/35kg –…
A) 3 sets/super set: 40m KB farmers carry (if kb’s are too light change to pinching plates) Max ring press ups (scale to knees or regular press ups) B) 3min AMRAP/1min rest between/x4 rounds: Double unders L1=20 – L2=40…
A) 15min AMRAP: 15/12 Cal row 1 Rope climb 10 Burpee box jumps 1 Rope climb 5 Squat cleans @L1=40kg/28kg – L2=60kg/42kg – L3=80kg/56kg – L4=100kg/70kg 1 Rope climb B) @15min mark in “A” you have 7mins to find…
A) 4 sets/super set: 5 Back squats @ same weight as last weeks 4×4 3 Single leg broad jumps – Left leg (land on two feet) 3 Single leg braod jumps – right leg (land on two feet) -20min cap-…
A) 4 sets/super set: 4 Deadlifts – stay at one weight Ring dips- option1=4 (weighted if possible) Option2=8 B) 9min AMRAP: Pull ups L1=9 – L2=12 – L3=15 Alt pistols L1=6 – L2=9 – L3=12 Burpee box jumps L1=3…
A) 16min EMOM: Min1- High burpee box jumps L1=4 – L2=6 – L3=8 Min2- Rope climbs L1=1 – L2=2 – L3=3 Min3- Alt pisotls L1=10 – L2=14 – L3=18 Min4- Cal air dyne L1=9/6 – L2=12/9 – L3=15/12 B)…