A) Moby “Flower”: Press ups B) 4 sets/super set- 4 Deadlifts – climbing (singles/drop + reset) Max L-sit C) 5min Cap: 30-20-10 Wall balls 15-10-5 T2b -max deadlifts in time remaining @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg- –…
A) 3 sets/super set- 10 Bent over rows 20 Holow body rocks B) Within 20mins complete- Option 1- 5×5 Overhead squats Option 2- 5×2 Overhead squats (scale ohs to front squats) *super set each option with max strict chin…
A) 3 sets/giant set: 5 Negative pull ups (weighted if possible) 5 Negative bench press 8 e.l double kb step ups B) 4 Rounds for time: 500/400m Row 8 Single kb hang squat cleans @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg…
A) 3 sets/super set: Max hand stand push ups (scale to 3x kick up + lower) 8 e.a Single kb rows Max L-hang B) EMOM 12mins: Min1- 15 SDHP @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg Min2- 12 Shoulder to overhead…
A) 15min AMRAP: 20 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 10 Ring dips 200m Run 10 Kb alt suit case lunges B) 3 sets/super set: 2 Turkish get ups each arm 20 Hollow body alt leg levers w…
A) 10mins to find heaviest complex: Power clean + hang squat clean + split jerk + TNG full clean + split jerk B) EMOM 7mins: 1 Clean + jerk – climbing (any style/choose one and stick with it) …
A) 5 sets/super set- 5 Back squats – climbing 5 Floor press – climbing B) For time: “Karen” 150 Wall balls -straigth into- C) For time: “Randy” 75 Power snatches @35kg/25kg
A) 5 Sets/super set: 5 Back squats – climbing 3 Broad jumps -20min cap- B) 15min AMRAP: 20/14 Cal row 20 Single kb suite case alt lunges 10 T2b 10 Push press @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg C)…
A) 7min AMRAP: 3 Wall climbs 10m Bear crawl (width) 10 Air squats 10m Walking lunges 7mins to warm up/dial in then- B)EMOM 5mins: 3 Full snatches – climbing -1min rest- C) EMOM 5mins: 2 Full snatches…
A) 3 sets/super set: 2 e.a Turkish get ups Max L-sit 6 e.a Alt double kb top to top shoulder press B) 7min AMRAP: 15/10 cal row 10 Goblet lunges 1 Wall climb -rest 3mins- C) 7min…