A) 6 sets/super set: 2 Back squats – climbing 2 Broad jumps (25min cap) B) 15min AMRAP: 100 Double unders (200 singles) 80 Wall balls 60 Double unders (120 singles) 40 Deadlfits @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/48kg 20 Double…
A) 12 mins to find heaviest: Power snatch + hang squat snatch B) 10min AMRAP: 8 T2b 6 Lateral burpees 4 Hang squat snatches @80% of A) C) 3 Rounds: 1min All out row 10 Front rack lunges…
A) 20min AMRAP: 2 Rope climb 10 Deadlifts @L1=60kg/40kg – L2=80kg/55kg – L3=100/70kg 2 Wall climbs 10 Single leg burpees 20 Single kb push press @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg B) Push Jerk: 2x 4 – climbing 2x 2…
A) 3 Sets/super set: 16 Double kb overhead walking lunges Max Unbroken T2b 20 Hollow body rocks B) Overhead squats: 4×4 – climbing C) 4x 2min AMRAP: 15 Box jump overs 15 OHS @L1=25kg/18kg – L3=35kg/25kg – L3=45kg/31kg…
A) Every 90 seconds x7: Hang squat clean + split jerk + TNG squat clean + split jerk – climbing B) 5mins to find 1RM: Clean + jerk C) 3 Rounds for time: 30 Wall balls 20 Box…
A) Every 2mins x10 rounds: 200m Run + 1 squat clen + jerk – climbing (scale to 100m run) B) 6min cap: 21 – 15 – 9 Hang power snatch @L1=25kg/15kg – L2=33kg/20kg – L3=40kg/25kg 42Â – 30 –…
A) 3 sets/super set: 8 (each leg) Single leg good mornings 10 2for1 wall balls 15 Hollow body rocks B) EMOM 30mins: Min1- Alt pistols L1=8 – L2=12 – L3=16 – L4=20 Min2- 5 Deadlifts @L1=80kg/48kg – L2=100kg/70kg –…
A) 15mins to find: 1RM Back squat B) 10mins to find: 1RM Strict press C) 15min AMRAP: 15 T2b 15 Box jump overs 15 Single kb clean +jerks @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg
A) 10min Hand stand practise (walking, balance (wall), kipping, strict) B) 10min Bar practise (Kipping, linking, muscle ups, pulls ups e.t.c) C) 4x 3min AMRAP: 12 SDHP @L1=25kg/15kg – L2=33kg/20kg – L3=40kg/25kg 12 Push press 24 Air squats…
A) 5 sets to find heaviest complex of: Squat clean + front squat + split jerk B) @80 – 90% of above complete: 5x 1 Squat clean + Split jerk C) 15min AMRAP: 30 Wall balls 15 Hang power…