-7 mins to build- A) EMOM 15mins: Min1- Cal row L1= 12/9 – L2=15/12 – L3=18/15 Min2- 4 Back squats – climbing Min3- Hspu L1=5 – L2=10 – L3=15 B) 3 Rounds for time/12min cap: 20 Wall balls 15…
-5min to build- A) EMOM 12mins: Min1- 3 Strict press (climbing) Min2- 16 Double kb alt lunges Min3- 40 sec hollow body B) 4x 4min AMRAP/2min rest between: 400m Run 15 T2b Max wall balls in time remaining
-5min to build- A) EMOM 10min: 1 Squat clean + jerk (climbing) B) Back squats: 4x 4 (climbing) C) 10min AMRAP: 20/15 Cal row 20 Box jump overs 20 Shoulder to overhead @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg
A) 3 Rounds for time: 400m Run 15 Deadlifts @L1=40kg/30kg – L2=60kg/40kg – L3=80kg/60kg 30 Wall balls -18min cap- B) 3 sets/super set: 8 Close grip bench press 8 e.a Single kb row C) 7min AMRAP: 7 Hr…
-5min to build- A) EMOM 16mins: Even- 40 sec row (cal) Odd- 2 Squat snatch (climbing) B) 3 set/super set: 5 Strict chin ups (weighted if possible) 8 e.a Single kb strict press C) 5min AMRAP: 7 T2b…
A) 4 sets/super set: 6 Front squats 3 Seated box jumps B) 16min AMRAP: 15 Pull ups 45 Wall balls 75 Double unders C) Tabata: Russian twists
A) 30min AMRAP: 5 Wall climbs 1 Rope climb 50m Overhead plate walk – up to 25kg/15kg 1 Rope climb 15 Burpee to plate B) Tabata: Hollow body -straight into- C) Tabata: Plank
-5min to build- A) Every 90 sec x 6 rounds: 15 Wall balls 3 Bar facing burpees 1 Power clean + jerk – climbing -2min rest- B) 7min AMRAP: 30 Double unders 3 Clean + jerks @ 80%…
A) 16min AMRAP: 12 Alt pistols 8 T2b 6 Hr press ups 4 Wall climbs 200m Run B) 3 Sets/super set: 5 Strict press 8 e.a Single kb row Max L-sit C) 7min AMRAP: 14 Kb swings –…
A) Squat Snatch 5x 1.1.1 B) EMOM 17mins (fight gone bad style/max reps at each) Min1- Power snatch L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg Min2- Lateral burpees Min3- Overhead squats Min4- Pull ups Min5- Cal row Min6 – Rest