A) 4 sets/superset: 4 Deadlifts – climbing 6 Ring dips (weighted if possible) B) 4 Rounds for time: 400m Run 15 Pull ups 3 Wall climbs -18min cap- C) 3 Rounds: 25/18 Cal 25 Wall balls -rest 2mins…
A) 3 sets/superset: 16 Double kb walking lunges 6 (each leg) Single leg glute lean B) 6x 200m run -1min rest between sets- 2min rest after last 600m C) 4x 400m run -1min rest between sets-
A) 15mins Snatch “Practise” Focus is on technique and good movement. No heavier than 60% B) 15mins Clean + jerk “Practise” Focus is on technique and good movement. No heavier than 80% C) 12mins AMRAP: 25 Thrusters @L1=25kg/15kg…
A) Back squats with 3 second pause at bottom of squat: 7 – 5 – 3 – 3 Carry onto: 1RM without a pause (25min cap) B) 10mins to find 1RM: Bench press C) 7min AMRAP: 2 –…
“Running Clock” 0 – 10mins: Run L1=600m – L2=1.2km – L3=1.6km (block run) 10 – 17mins: 100 Wall balls 17 – 20mins: -Rest- 20 – 27mins: Find 1rm Hang squat snatch 27 – 29mins: -Rest- …
A) 10mins to build to a “heavy”: 5 rep deadlift B) 3 sets/super set: 3Deadlifts @ weight from A) -2 Max decline deficit press ups (-2max= stopping 2 reps shy of what feels like would be a max set….
A) 1omins to find heaviest: 3 rep TNG squat clean B) EMOM 10mins: Burpees L1=3 – L2=5 – L3=7 + 1 Squat clean @ 90-100% of above C) 12min AMRAP: 12 Wall balls 6 T2b 12 Box jumps…
A) 4sets/super set: Max strict pull ups Max strict ring dips 20m Heavy sled push B) 10mins to find: Heavy 3 rep back squat C) 15min AMRAP: 20/15 Cal row 15 Thrusters @L1=30kg/21kg – L2=38kg/26kg- L3=43kg/30kg 20 Kb…
A) Full snatch: 2x 1.1.1.1.1 – 3x 1.1.1 – 3×1 (for the 1st 5 sets, drop and reset each rep) B) Overhead squats: 3x 5 – climbing C) 5 Rounds for time: 10 Sdhp @L1=30kg/21kg – L2=35kg/25kg –…
A) EMOM 12mins: Min1- Pistols L1=8 – L2=12 – L3=16 Min2- 10 Double kb snatches @L1=16kg/8kg – L3=20kg/12kg – L3=24kg/16kg Min3- T2b L1=8 – L2=15 – L3=20 B) Strict press: 5x 5 – climbing C) 3min AMRAP: 100…