A) Back squats: Option 1- 7mins to find a “heavy” 5 rep then 10mins to find 1rm Option 2- 5 sets/super set 10 Back squats 3 Broad jumps B) 3 Rounds for time: 15 Deadlifts @L1=60kg/42kg – L2=70kg/50kg –…
A) 4 set/super set- 8 (each leg) Double kb step ups 5 Bench press 2 Rope climbs (legless/seated/L-sit if possible) -20min cap- B) 4 Rounds for time- 10 Clapping press up 15 Box jump overs 10 C2b (scale to…
A) 15min AMRAP: 300/200m Row 30 Double unders 13 SDHP @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 3 Muscle ups (scale to bar muscle ups/3c2b or pull ups + 3 hr press ups) B) Back squats: Option 1- 3×5 + 3×2…
A) Option 1- Split Jerks: 5×3 with pause in the dip – climbing Option 2- Split jerks: 7×1 @90%+ -15min cap for both- B) EMOM 8mins: Odd- C2b L1=4 – L2=8 – L3=12 (scale to pull ups) Even-…
A) 4 Sets/super set: 20 Kb walking lunges Hspu L1=2 – L2=5 – L3=8 (strict if possible) 10 Hollow body alt leg levers w m-ball B)3min AMRAP-1min rest/5min AMRAP-2min rest/For time: 15 Shoulder to overheads @L1=30kg/21kg L2=40kg/28kg – L3=50kg/35kg…
“Running clock” 0 – 7mins: 3 Rounds- 10 2for1 wall balls 10 T2b 10 Burpees 7 – 20mins: Strict press 5×3 20 – 27mins: 21 – 15 – 9 Kb sdhp @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Goblet squats Hr press…
A) Option 1- Build to max complex: Hang squat clean + TNG squat clean +Front squat + Jerk Optoin 2- Squat clean + Jerk: 5x 1.1.1 -15min cap for both- B) For time: 21 – 15 – 9 Deadlifts…
A) Option 1- 4 sets/super set: Max reps Push press @90% 8 Reverse grip bent over row Option 2- 4 sets/super set: 8 Push press 8 Reverse grip bent over row B) 5min AMRAP: 10 SDHP @L1=25kg/15kg –…
A) Option 1- 4 sets/super set: Deadlifts 6 – 4 – 2 – 20 Ring dips 3×4 – 1x max Option 2- 4 sets/super set: 8 Deadlifts 8 Ring dips -20min cap for both options- B) 15min AMRAP: 20/15…
A) 3 sets/super set: 30m Farmers carry 1 Rope climb/legless if possible Max L-hang B) 10min AMRAP: 100 Hr press ups 100 Wall balls C) 4 Rounds: 30/21 Cal row 25 Air squats -1min rest-