A) Front squats: 8 – 8 – 5 – 5 – 2 – 2 B) 7min AMRAP: 10 Box jumps 8 C2b (scale to pull ups) 6 Burpee -rest 3mins- C) 7min AMRAP: 10 Alt front rack…
A) 15mins to find heaviest complex: Hang power clean + power clean + squat clean + push jerk + split jerk B) 20min AMRAP: 200m Weighted run L1=10kg/5kg – L2=15kg/10kg – L3=20kg/15kg 20 Deadlifts @L1=50kg/35kg – L2=60kg/43kg – L3=70kg/50kg…
A) 30 seonds on/30 seconds off/x4 rounds: Squat jumps (as high as possible) Burpee box jumps Single kb snatches @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg Weighted hang (choose own weight/m-ball or kb) B) 15 mins to accomplish: Front squats +…
A) 10mins Gymnastic practise: Kipping, hspu, rope climbs, hand stand walking, ring dips e.t.c B) 4 sets/super set: 4 Bench press – climbing 4 Deadlifts – climbing Max L-hang C) 10min AMRAP: 15 SDHP @L1=25kg/15kg – L2=30kg/20kg –…
A) “Running Clock” 0 – 16mins: EMOM Min1- Cal row L1=12/8 – L2=16/12 – L3=20/15 Min2- 10 Kb swings + 10 Goblet squats @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Min3- C2b (scale to pull ups) + burpees to target L1=4+3 – L2=7+5 –…
A) 10mins to find a “Heavy” single: Hang squat snatch B) EMOM 8mins: 1 Hang squat snatch + 1 Overhead squat @80%+ C) For time: Buy in- 100 Double unders 21 – 15 – 9 Pull ups Wall…
A) 15mins to find a 6 rep and a 3 rep max back squat B) 15mins to find a 3 rep hang power clean and a 1 rep max squat clean C) 12min AMRAP: 400m Run 10 Lateral…
A) 12mins to find a “Heavy”: 4 rep Back squat B) @weight above: 3×2 back squats with 3 second pause at bottom of squat C) 20min AMRAP: 200m Run 20 Front rack alt lunges @L1=40kg/25kg – L2=50kg/35kg –…
A) Deadlifts: 5×5 @ around 80% of 1RM B) 3min AMRAP: 10 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 10 Box jumps -rest 90 seconds- C) 3min AMRAP: 10 Goblet squats @ weight of B) 5 Burpee…
A) 10mins to build to: 3 rep max hang squat snatch B) Every 40 seconds x10 rounds: 1 Hang squat snatch @ weight above C) 10min AMRAP: 15 SDHP @L1=20kg/15kg – L2=30kg/20kg – L3=40kg/30kg 10 T2b 15 Shoulder…