A) 4 Sets of complex: 1.1.1 Squat cleans (not TNG) 2 Push jerks 1 Split jerk -20min cap- B) 3 Rounds For time: 50 Double unders 21 – 18 – 15 Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg C)…
A) 3 Sets/super set: 10m Hand over hand sled pull 20 Double kb front rack walking lunges 10m Sled push B) Every 3mins/x5 Rounds: 400m Run -If time- C) Tabata: Lying leg flutters
A) Overhead squats 3x 5 – climbing -5min to build- B) Snatch Every 90 sec x4: 1.1.1 (drop + reset) -1min rest- Every min x3: 1.1 (drop + reset) -1min rest- Every min x2: 1 C) 10min…
A) 25min AMRAP: 2 Rope climbs 20 Single kb hang clean + jerk – up to 24kg/16kg 20/15 Cal row 20 Goblet squats 200m Run B) 3 Sets/super set: 8 Bench press Max strict ring dips 20 Hollow body…
A) Back squats 6/4/4/2 B) 3 Rounds for time: 30 Wall balls 20 Kb swings – up to 24kg/16kg 10 T2b 400m Run C) Tabata: Strict press
A) 4 sets/super set: 4 Front squats – from floor 4 Push press 4 Push jerks @ same as push press -20/25min cap- B) 15min AMRAP: 200m Single kb suit case run – up to 24kg/16kg 5 Clusters @L1=30kg/20kg…
-5min to build- A) EMOM 10mins: 1 Power clean + 1 squat clean + 1 jerk -1min rest- B) EMOM 5mins: 1 Squat clean + jerk @90-100% of above C) 3 Rounds for time: 400m Run 5…
A) 4 sets/super set: Max strict ring dips 2 Rope climbs (legless if possible) Max L-sit B) 20min AMRAP: 200m Run 5 Wall climbs 20 Goblet alt lunges – up to 32kg/24kg 5 Burpee high box jumps
A) 4 sets/super set: 4 Front squats – climbing 4 Strict press – climbing 4 Push press – same weight as above (no putting bar down after strict press) – 20/25min cap – B) 7min AMRAP: 500/400m Row 25…
A) Hang squat snatch: 4x 3 @70 – 80% B) 15min AMRAP: 50 Double unders 10 Power snatches @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg – L4=61kg/43kg 15 Pull ups 10 Overhead squats -If time- C) Tabata: Barbell curls