A) 4 Rounds for time: 20 Wall balls 15 Russian kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 20m Bear crawl B) 4 Sets/Giant set: Hspu L1= 5x Kick up + lower – L2=Kipping/cap @10reps – L3=-2 max strict -2…
7mins to dial in movements then- A) EMOM 12mins: Hang squat clean + squat clean + jerk (any style) – climbing B) For time: Buy in- 400m run 3 Rounds of- 9 Power cleans @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg…
A) 3 sets/super set: 5 Strict press w pause @ shoulder 8 Pendlay rows 60 Sec weighted wall sit B) For time: 75 Burpees 75 Wall balls 75 Kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 75 Push press…
A) Option1- 15mins to find heaviest complex: 2 hang squat cleans + 1 split jerk Option 2- 15mins to find a heavy complex: 3 hang squat cleans w 3 sec pause in the catch + 2 split jerks with…
A) 5 Sets/super set: 3 Push press – climbing Max strict pull ups – scale to 8-10 ring rows B) For time: 21-15-9 Cal row Burpees to target -30 Wall balls after each round- C) 3 Sets/super set:…
A) Half Tabata: Ring dips -straight into- B) Half Tabata: Double kb front rack alt lunges @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg C) 4 Rounds/each for time/90 sec rest between: Run L1=200m – L2+3=400m 12 Thrusters @L1=30kg/21kg –…
A) 5 sets/super set- 5 Back squats 5 Strict press B) “Fight gone bad” 1min @ each station for max reps Wall balls SDHP @35kg/25kg Box jumps Push press Cal row -rest-
A) EMOM 12mins: Min1- Max double unders in 50 seconds Min2- Max unbroken hspu Min3- 30 Sec hollow body rock B) 3 sets/super set: 5 Bench press 12 Alt pistols (weighted if possible) 2 Rope climbs (1 legless straight…
A) 5 sets of complex: 3 Tng squat cleans + 3 Front squats – climbing -20min cap- B) 5min AMRAP: 10 Sdhp @L1=30kg/20kg – L2=40kg/28kg – L3=50kg/35kg 10 Front rack alt lunges -rest 2mins- C) 5min AMRAP:…
A) 3 Rounds for time: 400m Run 20 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 10 Ring dips B) 4 Sets/super set: 5 Strict press 3 Push press (quickly re-rack bar after the set of 5, increase weight and…