A) Hang power snatch: 3 – 3 – 3 – 3 (climbing) B) 20 min AMRAP: 4oom Hill Run 15 power snatches @L1=20kg/15kg – L2=30kg/20kg – L3=35kg/25kg 15 Hand release press ups
A) 15 mins: To play around with some rope climbing and get 4x max effort ring dips B) 4x 3 min rounds: 4 T2b 8 Jumping lunges 12 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – 1 min rest –…
A) EMOM 15 mins: Min 1- Burpee box jumps L1=6 – L2=8 – L3=10 Min 2- 15 Wall balls Min 3- L1= 15 pull ups – L2= 10 chest to bars – L3= 5 muscle ups – Rest 5…
A) Choose either, (below) then complete: Over head squats: 5/5/3/3 (climbing) Or Front squats: 4×10 @70% of 1RM B)”TABATA” Row for Calories Press ups Ab mat sit ups Box jumps @24inch/20inch *Complete all 8 round before moving onto next…
A) Build to 3 rep max TNG Squat clean B) @ 80 – 90% of above complete 3 sets of: 2- 10 sec rest -2- 10 sec rest -2 (TNG squat cleans) (Try to get part A + B…
A) 1 min on/ 1min off/ 5 rounds: Max burpees to target B) 4 sets of: 3 Push press + 2 Push jerks + 1 Split jerk C) 12 min AMRAP: 5 T2b 10 SDHP @L1= 25kg/15kg –…
A) Back squats: 10 mins to find 8 rep max Then 4×4 with 3 second pause @ bottom of squat @ 80 – 90 % of above B) 5 Rounds: 5 Box jumps @24inch/20inch 10 kb swings @L1= 24kg/16kg –…
A) Deadlift: 6 – 6 – 6 – 6 B) Skills: EMOM 5 min: L1= 4 pistols + 10 double unders L2= 6 pistols + 20 double unders L3= 8 pistols + 40 double unders (use a box or…
A)15 min Gymnastics practise: Handstand- Handstand walking/Handstand push ups (deficit/partials)/Handstand holds against the wall “Get upside down” Kipping practise- T2b/chin ups/chest to bar/ muscle ups/or just focus on smooth kipping motion Pistols- Weighted/with bands/with box “Anything body weight” B) 1…
A) 10 Mins to play around and work teq/build weight Then 5 sets to find your heaviest complex: Power clean + Hang squat clean + Front squat B) 6 min AMRAP: 3 – 6 – 9 – 12…