A) 3 sets/super set: 10 Pendlay rows 16 Overhead alt lunges (scale to front rack) -12min cap- B) For time: 100 Air squats 50 Push jerks @L1=40kg/28kg – L2=50kg/35kg – L3=61kg/43kg 100 Air squats -15min cap- C) 3…
A) Strict press: 3x max reps @70% B) 3 sets/super set: Max L-sit 20 Partner sit ups with m-ball throw C) 4mins on/2mins off/x4 rounds: 15 Deadlifts @L1=25kg/15kg – L2=35kg/22kg – L3=45kg/30kg 15 Thrusters Max cal row in…
A) 10mins to find max complex: Hang squat clean + TNG squat clean + split jerk B) EMOM 20mins: Min1- L1=6 pull ups – L2=12 pull ups – L3=12 C2b Min2- 3 Clusters @80% of A) Min3- L1=6 Hspu…
A) Accumulate: L1= 50 Hspu using box L2=40 Hspu (raise with plates/abmat if need to) L3=30 Deficit Hspu (choose own deficit) – 10min cap – B) 3 Rounds for time: 75 Air squats 50 Double unders 15 Burpees –…
A) Every 45 seconds x10: 1 Hang squat snatch with a 3 second pause at the bottom of the catch -starting at 50% -1 attempt per 45 sec -increasing load every 45 sec B) @70% of above complete: 3x…
A) For time: “Helen” 3 Rounds 400m run 21 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 12 Pull ups – 15min cap – B) Front squats: 5 – 3 – 1 – 1 (15min cap) C) For time:…
A) 4sets/super set: 16 Top to top alt kb shoulder press 16 Front rack alt lunges 20 Hollow body rocks B) For time: 40 Wall balls 10 Clapping press ups 30 Wall balls 20 Burpees 20 Wall balls 30…
A) For time: 42 Cal row (ladies= 30) 21 Thrusters @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg 21 Pull ups 21 SDHP 30 Cal row (ladies=20) 15 Thrusters 15 Pull ups 15 SDHP 18 Cal row (ladies=10) 9 Thrusters 9 Pull ups…
A) 5 sets/super set: 3 Push press – climbing 3 Deadlifts – climbing (drop + reset for each rep/NO TNG) – 20min cap – B) EMOM 10mins: Odd- 10 Deadlifts + 5 Shoulder to overhead @L1=40kg/28kg – L2=50kg/35kg –…
“Running Clock” 0 – 12mins: Find 1RM Back squat 12 – 15mins: Rest 15 – 21mins: 50 Goblet squat @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 400m Run (scale to 200m) 21 – 27mins: 50 Kb swings 400m Run…