-7min to build- A) EMOM 8mins: 1 Power clean + 2 hang squat cleans – climbing -Rest 1min- B) 4mins to find: 1RM hang squat clean C) 5 Rounds for time: 20 Wall balls 10 Pull ups D)…
-7mins to build- A) EMOM 10mins: 2 Low hang squat snatch + 1 overhead squat – climbing B) 1min on/30 sec off/x4 rounds/max reps at each: Cal row -Rest Power snatch @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg -Rest Bar facing…
A) 4 Sets/super set: 4 Push press – climbing 4 Deadlifts – climbing -20min cap- B) 3 Rounds for time: 30 Wall balls 60 Double unders 15 C2b -10min cap- C) 7min AMRAP: 10 Hspu 5 Burpees 15…
-10mins to build- A) 3 Attempts to find heaviest complex: Power clean + TNG squat clean + front squat + jerk -8min cap- B) Option 1- 5 Single clean + jerks at weight above Option 2- 3 Attempts to…
A) 3 Sets/super set: 8 e.l Goblet step up(one leg at a time/keep leading foot on box) 10 Goodmornings B) Back squats Option 1- Find 5RM Option 2- Find 1RM -15min cap- C) 15min AMRAP: 20/15 Cal row…
A) Overhead squats Option 1- 5x 5 (same weight) Option 2- 5/5/3/2 – climbing B) 3 Rounds/each for time/2mins rest between rounds: 20 Plate overhead alt lunges – up to 25kg/20kg 20 Russian twists 20 Plate thrusters 400m Run
A) 3 Rounds for time: 20 Plate ground to overhead – up to 20kg/15kg 10 C2b 20 Plate overhead alt lunges 10 Burpee box jump overs B) 4 sets/super set: 4 Front squats – climbing 4 Broad jumps …
A) 3 Rounds/10min cap: 300m/200m Row 5 Overhead squats 5 Snatch balance with pause in bottom 5 Overhead squat jumps -5mins to build- B) 5 sets of complex: 2 Hang squat snatch + 1 Squat snatch -12min cap- …
-10mins to build- A) EMOM 12mins: Min1- 40 Sec rowing Min2- 8 Bench press – climbing Min3- 6 Deadlifts – climbing B) 15min AMRAP: 25 Wall balls 50 Double unders 2 Rope climbs 5 Double press up burpee pull…
A) 15mins of running (including block run) B) Back squats Option 1- 6×6 (same weight) Option 2- 4/4/2/2 – climbing -20min cap- C) Tabata: kb swings – up to 32kg/24kg