A) 3 sets/super set: 10 Skull crushers 3 Strict press 10 e.a Single kb bent over row -15min cap- B) 20min AMRAP: 20/16 Cal row 5 Burpee single kb suit case deadlift – up to 28kg/20kg 20 Single kb…
A) 4 sets/super set: 4 Front squats – climbing 6-8 Single kb push press B) “Open 13.3” 12min AMRAP: 150 Wall balls 90 Double unders 30 Muscle ups (scale to bar muscle ups/c2b + ring dips/pull ups + hr…
A) 3 Rounds: 300/200m Row 10 Empty bar goodmornings 5 Snatch drop 5 Tempo OHS (3-1-2-1) -10min cap- B) Squat snatch: 7mins to find 5RM TNG C) Squat snatch: 10mins to find 2RM TNG D) EMOM 12min:…
A) Push press: 5mins to build to a “heavy’ 5rep B) Push press + push jerk: 7mins to find a “heavy” single C) 18min AMRAP: 75 Double unders 5 Muscle ups (scale to bar muscle up/c2b + ring…
A) Overhead squats: Option1- 6/6/4/4 Option2- 4x 3 -15min cap- B) For time: “Randy” 75 Snatches @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg C) 3 Rounds for time: 20/16 Cal row 200m Run 10 Burpee pull ups
A)Every 3mins/x4 rounds: 400m Run 5 Strict press – climbing B) 3 Sets/super set: 10 Reverse grip bent over row 15 Banded tricep pushdowns C) 3 Rounds for time: 20 Kb swings – up to 32kg/24kg 20 Hr…
A) 12min AMRAP: 20 Wall balls 15 T2b 10 Hang power cleans @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 5 Bar facing burpees -Straight into- B) 7mins to find: 1RM Clean + jerk C) 3 sets/super set: 8 e.a…
A) 2:30 on/1min off/x4 rounds: 400m Run Max Pull up to t2b (one for one) in time reamining B) 10min to find heaviest complex: Hang squat snatch + TNG squat snatch + overhead squat C) EMOM 7mins: 1…
A) Overhead squats: Option 1– 4x 6 Option 2- 5/3/2/2 -15min cap- B) For time: 25 SDHP @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg 25 Overhead squats 400m run C) 3 Sets/super set: 10 Hanging leg raises 10 e.a Single…
A) Push press + push jerk: 2x 5 + 2 3x 2 + 1 B) 15min AMRAP: 15 Hspu 20/16 Cal row 12 Front rack alt lunges @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg 9 Lateral burpees C) Accumulate 20…