A) 4 sets/super set:
8 Db chest press
10 Pendlay rows
30 Russian twists
–
B) 3min AMRAP:
10 Wall balls
5 T2b
-1min rest-
3min AMRAP:
10 Kb swings – up to 32/24kg
5 Burpees
-1min rest-
3min AMRAP:
10 Box jump overs
5 Air squats
-1min rest-
3min AMRAP:
10 Pull ups
5 Hr press ups
A) Alt Tabata:
M-ball Cleans
Burpees
–
B) 12mins to find heaviest complex:
Hang squat clean + TNG squat clean + split jerk
–
C) EMOM 20mins:
Min1- Pull ups L1=10 – L2=14 – L3=18
Min2- Cal row/Bike L1=10/7 – L2=14/11 – L3=18/15
Min3- Hspu L1=10 – L2=14 – L3=18
Min4- Max squat cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg
Min5- Rest
A) 2 Rounds:
15 Russain Twists
20 Plate overhead alt lunges
10 Burpee plate ground to overhead
–
B) Power snatches:
3x 5
3x 3
2x 2
(drop + reset or TNG)
-15min cap-
–
C) Parnter Intervals:
50 Sec on/10 sec to change/x8 Rounds each:
Row/Bike/Ski
A) 10mins to find heaviest complex:
4 Double kb deadlifts
3 Double kb hang cleans
4 Double kb front rack alt lunges
3 Double kb shoulder to overhead
–
B) 20min AMRAP:
15 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg
20 Box jump overs
15 T2b
20/17 Cal row
15 Hspu
200m Run
–
C) Alt Tabata:
Alt pisotls
Banded tricep pushdowns
A) 4 Sets/super set:
30 Russain twists
30 Sec side plank e.s
5 Overhead squats
-15min cap-
–
B) For time:
25/19/13 Pull ups
Cal row – 15/12
25/19/13 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg
-15min cap-
–
C) Half tabata:
Weighted wall sit
-straight into-
Half tabata:
Commando press ups
A) 3 Sets/super set:
8 Goblet step ups e.l
Max strict pull ups (use a band or go to ring rows if less than 3)
60 Sec hollow body hold
–
B) Every 3mins x5 Rounds:
400m Run
(Scale to 300m if this takes longer than 2:30)
–
C) 5min AMRAP:
10 Wall balls
6 Burpees
2 Bar muscle ups
-2:30 Rest-
5min AMRAP:
10 e.a Single db shoulder to overhead – up to 25/17.5kg
6 Burpees
2 e.a Single db front squat
(move fast and try not to stop)
A) 10mins to find heaviest complex (from floor):
5 Front squats + 2 Jerks
–
B) Every 90 sec x5 Rounds:
2 Squat cleans + 10 T2b + 1 Squat clean + Jerk
–
C) For time:
3 Rounds-
50 Double unders
15 Hr press ups
3 Rounds-
8 Single Db devils press – up to 22.5/15kg
20 Air squats
3 Rounds-
10 Single db alt hang squat clean thrusters
10 C2b
-5mins to build-
A) EMOM 12mins:
Min1- 30 sec hollow body rock
Min2- 5 Strict press
Min3- 40 Sec max HSPU
–
B) 10min Rig practise:
Kipping/Muscle ups/C2b etc
–
C) For time:
50 Lateral hops
40 Wall balls
30 SDHP @L1=25/15kg – L2=30/20kg – L3-35/25kg
20 T2b
10 Hang squat clean thrusters
20 Pull ups
30 SDHP
40 Wall balls
50 Lateral hops
A) 10min AMRAP:
1 TGU each arm – up to 24/16kg
12/9 Cal row
10 e.a Single kb overhead alt lunges – up to 24/16kg
–
-5mins to build-
B) EMOM 5 mins:
3 Squat snatches
-straight into-
EMOM 4 mins:
2 Squat snatches
-straight into-
EMOM 3 Mins:
1 Squat Snatch
–
C) 12min AMRAP:
12 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg
3 Bar muscle ups
50 Double unders
3 Bar muscle ups
A) 4 sets/super set:
20 Hollow body rocks
3 Front squats + 3 Push jerks
-15min cap-
–
B) EMOM 25mins:
Min1- 3 Wall climbs + Max push ups
Min2- 10 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg + Max lateral hops
Min3- 10 Box jump overs + Max burpees
Min4- 8 Sholulder to overhead + Max air squats
Min5- Rest