A) 10mins to find a heavy: 5 rep Overhead squat B) 10mins to find a heavy: 2 rep squat snatch (drop + reset) C) For time: 21 – 15 – 9 Power snatch @L1=25/15kg – L2=30/20kg – L3=35/25kg…
A) 12mins to find heaviest complex: 2 TNG squat cleans + 2 front squats B) For time: 10 T2b 10 Squat cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 10 T2b 8 Squat cleans 10 T2b 6 Squat leans…
A) 10mins to find heaviest complex: 1 Push press + 1 push jerk + 1 split jerk -straight into- B) 7mins to find heaviest: 1 Push jerk + 1 split jerk C) 15min cap: 50 Wall balls…
A) 4 sets/super set: 3 Back squats (3 sec pause at bottom of last squat of each set) 8 Stifflegged deadlifts -20min cap- B) For time: 21 C2b pull ups 42 Kb swings – up to 32/24kg Hill run…
A) 4 sets/super set: 10/8/6/4 Deadlifts Max ring dips (strict or kipping) -15min cap- B) EMOM 12mins: Min1- Max burpee box jump overs Min2- Rest Min3- 200m Run Min4- Rest -2min Rest- C) EMOM 12mins: Min1- Max…
A) 2 Rounds- 5 Burpee broad jumps 10 Ring rows 10 Overhead squats – up to 35/25kg 500/400m Row -10min cap- B) 10mins to find: Heaviest 3 rep squat snatch (drop + reset/no longer than 10 sec between reps)…
A) For time: 100 Wall balls – Every break= double press up burpees L1=2 – L2=3 – L3=4 -12min cap- -5mins to build- B) Every 90 sec x7: 1 Hang power clean + 1 Tng squat clean + 1…
A) 4 sets/super set: 30 Sec weighted wall sit 3 Push press 2 Push jerks B) 20min AMRAP: 500/400m Row 10 e.a Single kb hang clean + jerk – up to 24/16kg 10 T2b 10 C2b 400m Run
A) 4 sets/super set: 3 Tempo back squats (4/2/2/1) 3 Seated box jumps B) For time: 50 Thrusters @L1=43/25kg – L2=52/35kg – L3=61/43kg -EMOM= Burpees L1=3 – L2=4 – L3=5- (start with burpees) -12min cap- C) Alt tabata:…
A) 4 sets/super set: 4 Close grip bench press 8 e.a Double kb top to top row Max L-sit -15min cap- B) EMOM 20mins: Min1- 30 Sec max Burpees Min2- Max wall balls Min3- 30 Sec max (choose 1 option)- Muscle ups/Bar…