A) Clean + Hang Clean + Power Clean + Hang Power Clean --------------------- then B) Front Squat 4 – 4 – 4 – 4 - 4 or C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...
A) EMOM x 10 3 Strict Presses B) For time: Buy in: 1000m Run then 40-30-20-10 Alt DB Snatches (20/15kg) 120-90-60-30 Double Unders ...
2 x 10 minute AMRAPs 12-10-8-6-4 reps of: A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits - if you finish the sets of 4 go back to the 12s and continue until the 10...
5 rft: 25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar 25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar 25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Choose two of the three options A) Bench Press 8-8-6-6-4-4-4 - 15 minutes B) Back Squat 8-8-6-6-4-4-4 - 15 minutes C) AMRAP in 15 minutes: 200m Run 20 SDHP (40/25kg) 20 Air Squats ...
A) 0 - 10:00 8 rft: 8 Wall Balls (9/6kg) 4 HSPU (^Strict) B) 10:00 - 20:00 8 rft: 32 D-U 4 Pull-Ups (^Bar Muscle-Ups) C) 20:00 - 30:00 8 rft: 8 Burpees 4 Thrusters (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="24167" img_size="full" column_number="2" grayscale="no"...
A) OHS 5-5-5 B) Snatch Balance 3-3-3 C) Hang Snatch 1-1-1-1-1-1-1 subs for no overhead work A) Front Squat B) Hang Power Clean C) Hang Clean Priya, one of our recent beginners, came to us with no previous gym experience at all. Even experienced gymgoers can get nervous walking into a...
“Wittman” 7 rft: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20”) The current gym records for this workout are: Men - Trent 14:53 Women - Jo G 15:53 ...
A) E90S x 5 200m Run Plank Hold B) E90S x 5 8 Deadlifts C) AMRAP in 7.30 20/16 Calories 8 Weighted Situps (20/15kg) 8 Weighted Stepups (20/15kg) ...
0 – 8:00 AMRAP 4 Burpees (6”) 6 Pull-Ups 8 Pushups 10 Air Squats (^10/7kg vest) 10:00 – 20:00 E2M 10 Situps (^T2B) AMRAP Double Unders to the end of the first minute 21:00 – 29:00 AMRAP 4 V-Ups 6 Alt DB Snatches (20/15kg) (^25/20kg) 8 OH Lunges (20/15kg)(^25/20kg) 10 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
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