A) EMOM 12mins: Min1- Double unders L1=20 – L2=40 – L3=70 Min2- HSPU L1=5 – L2=10 – L3=15 Min3- 40 Sec Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg B) Push press: 3×5 – climbing 3×3 – climbing C)…
A) EMOM 5min: 1 Squat clean + 1 Front squat – climbing -straight into- B) EMOM 7min: 1 Squat clean – climbing C) 7min AMRAP: 9 Deadlfits @L1=40kg/30kg – L2=60kg/40kg – L3=80kg/55kg 15 Wall balls 7 T2b…
A) 5 Sets/super set: 5 – 4 – 3 – 2 – 1 Bench press 3 Deadlifts (Drop + reset each rep) – climbing B) For time: 100 Hr press ups 75 Wall balls 50m Bear crawl 25 Hspu…
– 5min prep – A) 12min to find max complex: Hang squat clean + split jerk + squat clean + split jerk + front squat + split jerk (drop + reset for the squat clean) B) 3 Rounds for…
A) 10min AMRAP: 20/14 Cal row 20m Bear crawl 10 T2b B) 5 sets/super set: 3 Strict press 8 Pendlay rows C) For time: 21 – 15 – 9 Hspu (scale to abmat/box) Hr press ups Ring dips
-5min to practise- A) EMOM 10min: 3 Hang squat snatch – climbing -straight into- B) 5mins: Option 1- Find 1rm Hang squat snatch Option 2- 10 Single hang squat snatch @weight above with 3 sec pause in the…
A) EMOM 12mins: Min1- 40 Sec Max alt pistols Min2- 40 Sec Max hang (from rig) Min3- 40 sec Max double kb russian swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg B) Back squats: 4×10 – 1×20 C) For time:…
A) 3 Rounds: Max hand stand walk (Cap @10m) – scale to wall climb 20 Hollow body rocks 10 e.a Single kb bent over row B) Strict press: 4×4 – climbing C) 18min AMRAP: 300/200m Row 20 Box…
A) Overhead squats: 10mins to build to a “heavy” set of 3 B) Hang squat snatch: 5×2 with 3 sec pause in the catch of the 2nd rep – climbing C) For time: 3 Rounds- 15 Power snatch…
A) 10mins to build to a 5rm: Front squat B) 4 Rounds: 30/21 Cal row (sprint) 5 Front squats @90% of above (no resting going from rower to squats) – 2mins rest between rounds – C) 3 Rounds…