A) Warm up to working weight for overhead squats, then- 4 sets/super set: 4 OHS- climbing (scale to front squats) 2 Rope climbs 10m Heavy sled push (heavy, but not so heavy it stops) B) “Helen” 3 Rounds for…
A) 15mins to build to a “heavy”: Full snatch B) 1min @ each station for max reps/”fight gone bad style”: SDHP @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg Cal row HR press ups Air squats Push press -1min rest- x 3…
A) EMOM 15mins: Min1- T2b L1=7 – L2=11 – L3=15 Min2- 15 Thrusters @L1=30kg/21kg – L2=35kg/25kg – L3=40kg/28kg Min3- Burpees L1=7 – L2=11 – L3=15 -Rest 5mins- B) EMOM 10mins: Odds- Wall balls L1=10 – L2=15 – L3=20…
A) 3 sets to find heaviest complex: 3 position squat clean + push press + 3 position squat clean + push jerk + 3 position squat clean + split jerk (3 position squat clean= high hang – hang – full/…
A) 4 sets/super set: 4 Strict press – climbing 8 Pendlay row – climbing B) For time: 15 – 12 – 9 – 6 – 3 Hang clean + jerks @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg – L4=60kg/42kg C2b –…
A) Front squats: 8 – 8 – 6 – 6 – 2 (3 second pause at the bottom for the last rep in each set except the set of “2”) B) 20min AMRAP: 10 Burpee pull ups 15 Wall balls…
A) 4sets/super set: Max ring dips (kipping aloud) 5 Strict press – climbing B) 3x 3min AMRAP: 9 Shoulder to overhead @L1=35kg/20kg – L2=43kg/27kg – L3=50kg/35kg 9 SDHP 18 Lateral hops -1min rest after each round- C) EMOM…
A) EMOM 12mins: Min1- 2 for 1 wall balls L1=8 – L2=12 – L3=15 Min2- Cal row L1=12/9 – L2=16/13 – L3=20/17 Min3- Burpee box jump (high box) L1=4 – L2=6 – L3=8 -2mins “only” to pack up –…
A) Back squats: 4×6 – climbing if feeling good B) 15min AMRAP: 6 Single kb cleans – from the floor (left arm) @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg 6 Goblet squats 12 T2b 6 Single kb cleans – from the floor…
A) 15mins to find heaviest complex: 3 Hang power snatches + 2 hang squat snatches + 1 overhead squat B) 13min Cap: 3 Rounds- 15 C2b 15 Box jumps -Then- 2 Rounds- 200m Run 15 Bar facing burpees -Then-…