A) 4 sets/super set: 4 Front squats 6 Double kb seated shoulder press B) For time: 400m Run 21 Clusters @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg 400m Run 15 Clusters 400m Run 9 Clusters
-7mins to build- A) Every 90 seconds x7 rounds: Cal row L1=9/6 – L2=12/8 – L3=15/11 3 Hang squat snatch – climbing B) 18min AMRAP: 400m Run 10 Overhead squats @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 10 Pull ups
A) 3 sets/super set: 6 Ring dips 10m Handstand walk/x4 attempts 2 Rope climbs -15min cap- B) 3min AMRAP/90 sec rest/x4 rounds: 5 T2b 10 Push press @L1=35kg/20kg – L2=43kg/30kg – L3=52kg/35kg 10 Box jump overs C) Tabata…
A) 40 sec on/20 sec off/x 4 rounds: Cal row -Rest- Weighted wall sit -Rest- Clapping press ups -Rest- B) 4 sets/super set: 8/6/4/4 Deadlifts 8/8/6/6 Ring dips (weighted if needed) -20min cap- C) 7min AMRAP: 30…
A) 3 sets/super set: 8 Seated double kb strict press 8 Pendlay rows 30 Russian twists B) 5 Rounds for time/1min rest after each round: 200m Run 10 Push press @L!=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg 10 Pull ups …
4 sets/super set: 4 Front squats with 3 sec pause @ bottom 10 e.a Single kb row -20min cap- B) EMOM 6 mins: Even- Max burpees Odd- Hollow body C) “Fran” For time- 21 – 15 – 9…
-5mins to build- A) Every 30 sec x6 rounds: 1 Clean + jerk -1min rest- Every 45 sec x5 rounds: 2 Clean + 1 jerk -1min rest- EMOM x4mins: 1 Clean + 2 jerks B) “Diane” For time: 21…
A) 20min AMRAP: 20 Wall balls 10 Ring dips 20/15 Cal row 10 Deficit hr press B) 3 sets/super set: 5 Close grip bench press 16 Double kb front rack walking lunges C) Tabata: Hollow body rock
A) 7min AMRAP: 50 Double unders 10 Hr press ups 10 Pull ups B) 3 Sets/super set: 8 Sumo deadlifts 8 e.l goblet step ups (one leg at a time) C) 15min AMRAP: 15 Kb swings – up…
A) Strict press: Option 1- 5/3/1 Option 2- 3x 8 -10min cap- B) Back squat: Option 1- 5/3/1 Option 2- 6/6/4/4 -15min cap- C) Every 4mins x4 Rounds: 400m Run (scale to 200m) 15 Wall balls 5 Burpee…