A) 3min AMRAP: Burpees -1min rest- 3min AMRAP: Wall balls -1min rest- 3min AMRAP: Cal row B) 3 sets/super set: 4 Strict chin ups (reverse grip/weighted if possible) 20 Kb walking lnges C) 5 Rounds for time: 30…
A) 3 sets/super set: 10 Weighted step ups each leg 6 – 4 – 2 Deadlifts 2 Rope climbs B) EMOM 12mins: Min1- 10 Front rack lunges + 5 lateral burpees L1=40kg/28kg – L2=50kg/35kg – L3=60kg/43kg Min2- Ring dips…
A) Strict press: 3 – 3 – 3 – 1 – 1 – 1 (climbing) B) @ heaviest above complete 1 set of: Max reps push press – straight into – Max reps push jerks – straight into –…
A) 12min AMRAP: 40 Wall balls 30 Box jumps 20 Chest to bars (scale to pull ups) 10 SDHP @L1=40kg/28kg – L2=45kg/32kg – L3=50kg/35kg B) 10mins to find: 1 rep max Back squat C) EMOM for 5mins: 4…
A) 10mins handstand practise B) 10mins to find: 3 rep max TNG Cluster C) For time: 400m Hill run 40 Deadlifts @L1=40kg/30kg – L2=50kg/35kg – L3=60kg/42kg 30 T2b 400m run 30 Wall balls 20 Front rack lunges 200m…
A) 10mins to find: 5 rep max TNG Power snatch B) @ above weight complete: 1 Full snatch every 30 seconds for 6mins (12 lifts total/1 attempt per 30 seconds) C) 3 rounds for time: 25 Wall balls…
A) 7min Ladder: 2-4-6-8-10 e.t.c SDHP @L1=25kg/15kg – L2=35kg/22kg – L3=43kg/30kg 50 Double unders -rest 3mins- B) 7mins to find heaviest complex: 1 Hang power snatch + 1 Hang squat snatch -rest 3mins- C) 5min AMRAP:…
A) 4 sets/super set: 5 Bench press 3-6 clapping press ups B) For time: 21-18-15-12 Kb swings @ L1= 16kg/8kg – L2=20kg/12kg – L3=24kg/16kg T2b Box jumps C) 4x 200m Sprints with 1min rest between
A) Front squats: 3×5 – 1×20 B) Split jerk: 4×2 -35mins to get through A + B (going to have to move fast)- C) For max total reps: 4mins max cal row 3mins max burpees 2mins max wall…
A) 15mins to find heaviest 5 rep max TNG clean + jerk B) For time: Buy in- (see below) Then 21 – 15 – 9 Deadlifts @ L1=60kg/42kg – L2=80kg/56kg – L3=100kg/70kg Box jump overs Buy out- (your buy…