A) Every 90 seconds x8 rounds: Burpees + 1 full snatch – climbing L1=8 – L2=10 – L3=12 B) 20min AMRAP: 200m Run 15 Hang power snatches @L1=20kg/15kg – L2=30kg/20kg – L3=40kg/25kg 10 overhead squats
A) 4 sets/super set: Ring dips- Option 1: 4 Weighted – Option 2: Max strict Deadlifts- Option 1: 4 reps (climbing) – Option 2: 10 reps B) 20min AMRAP: 75 Double unders 15 Pull ups 30 Wall balls 15…
A) 3 Sets/super set: 5 Bench press 10 Pendlay rows B) 3 Rounds for time: 10 Burpee box jumps 10 Burpee pull ups 20 Alt pistols C) 3 Rounds for time: 10 Double kb push press @L1=16kg/8kg –…
A) Back squats: 5×10 B) 8min AMRAP: 15 Wall balls 10 SDHP @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 5 C2b (scale to pull ups) -3min Rest- C) 8min AMRAP: 5 C2b (scale to pull ups) 10 Hang clusters…
A) 10min Muscle up practise/Skills + drills (scale to kipping/butterfly pull ups) B) 3 Rounds for time: 50 Double unders 400m Row 30 Russian kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 20 Goblet lunges 10 Ring dips C)…
-7min practise/prep- A) EMOM 5mins: 2 Squat clean + jerks – climbing (split or push) -1min rest- B) EMOM 5mins: 2 Squat cleans + 1 jerk – climbing B) 13min AMRAP: 10 T2b 15 Box jump overs 5 Clusters…
A) sets/super set: 5 – 5 – 3 – 3 Strict press 8 e.l double kb step ups B) For time: 400m Run 16 Pull ups 10 Lateral burpees 10 Overhead alt lunges @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg –…
A) 3 Sets/super set: 1min Wall sit – weighted if possible 10 Goodmornings B) Deadlifts: 1×20 – 3×10 @same weight as 20 C) EMOM 16mins: Min1- High burpee box jumps @L1=4 – L2=6 – L3=8 Min2- C2b @L1=5…
A) 4 Rounds for time: 20 Wall balls 10 Burpees 15 Box jumps 5 Wall climbs B) Full snatch: 3x 1.1.1 @70% 3x 1.1 @80% 5x 1 @90% with 3 sec pause in bottom of catch -20min cap- …
A) 4 Sets/super set: -2 Max strict pull ups (stopping 2 reps shy of a max) 4 Bench press B) 20min AMRAP: 15/12 Cal row 15/12 Ring dips 30 Goblet lunges @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 15 T2b…