-5mins to build- A) Power snatch: 3x 1.1.1 – rest 30 sec – 1.1.1 – rest 30 sec – 1.1.1 -15min cap- B) Overhead squats: 3x Option 1: 5 reps Option 2: 10 reps -10min cap- C) 12min…
A) 3 sets/super set: 5/1 Back squat (complete 5 reps/rack the bar/load more/complete 1 rep/that is 1 set) 6 High seated box jumps 60 Sec hollow body -20min cap- B) 5 Rounds/each as fast as possible/90 sec rest between:…
A) 4 sets/super set: 8 e.a Single arm/single leg kb bent over row (kb on same side as supporting leg) 6 e.a Single arm/single leg kb shoulder press (kb on same side as supporting leg) 4 Shoulder to overhead (from rack) …
-5min to build- A) Power cleans: 3x 1.1.1 – rest 30 sec – 1.1.1 – rest 30 sec – 1.1.1 -15min cap- B) For time: 18 – 15 – 12 – 9 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg…
-5min to build- A) EMOM 8mins: 1 Hang squat clean + 2 Jerks -1min rest- B) Every 90 sec x6 rounds: 1 Squat clean + jerk C) For time: “DT” 5 Rounds- 12 Deadlifts @L1=43/30kg – L2=52/35kg…
A) Alt tabata: Weighted wall sit Hollow body rocks B) 4 Rounds: 400m Run -1min rest- 400m Run with object e.g wall ball/weight plate/kb (scale to 200m) -1min rest- -20min cap- C) For time: 21 – 15 –…
A) 7mins to find max: Strict press B) 7minsto find max: Push press C) 7mins to find max: Push jerk D) EMOM 16mins: Min1- 20m (2 lengths) Plate push – up to 20/15kg + Max Air squats…
A) 5 sets/super set: 2 Back squats 12 Kb top to top alt row -20min cap- B) EMOM 16mins: Min1- Pull ups + max wall balls in time remaining L1=5 – L2=10 – L3=15 Min2- 30 sec max kb…
A) 10mins to find a heavy: 3 Rep overhead squat B) 7mins to find a heavy: 2 Rep hang squat snatch C) 7mins to find a max: Full snatch D) 12min AMRAP: 15 T2b 30 Double unders…
A) 4 sets/super set: 8/6/4/4 Deadlifts 4 Tempo bench press (slow down/normal up) -20min cap- B) For time: Buy in- Hill run 3 Rounds- 15 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 20 Alt pistols 15…