A) “Elizabeth” For time: 21-15-9 Squat Cleans (62.5/45kg) Ring Dips Or “JT” For time: 21-15-9 HSPU Ring Dips Pushups Then C) QF 22.3 For time: 30 Cal Row 20 Burpees Box Jumpovers (24/20”) 10 Snatches (83/61kg) ...
A) Weightlifting or B) 1. 0 – 10:00 AMRAP 8 Burpees 100m Run 12 Gorilla Cleans (2 x 20/12kg KBs) 2. 15:00 – 25:00 Alt EMOM 10 – 15 Pull-Ups 20 – 60 Double Unders or 10 - 15 Box Stepovers (24/20") 3. 30:00 – 35:00 AMRAP 60/48 Calories 40 Situps or Alt...
Partner or solo AMRAP in 30 minutes: 30 Push Presses (52.5/35kg) 120 Double Unders 30 Toes-to-Bar 90 Double Unders 30 Lunges 60 Double Unders 400m Run ...
A) Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 80% 1 x 6 @ 85% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 5 @ 60% 1 x 5 @ 70% 1 x 5 @...
A) EMOM Hang Power Cleans 5-5-4-4-3-3-2-2-1-1 B) E4M x 4 20/16 Calories 10 Pushups 15/12 Calories 5 Hang Power Cleans ...
A) E30S x 15 rounds 1 Clean (squat or power) B) AMRAP in 15 minutes: 12 ALT DB Snatches (20/15kg) 6 Pull-Ups 12 Situps 30 Double Unders ...
A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU Or “Sham” 7 rft: 11 Deadlifts (@ bodyweight) 100m Sprint Then C) For time: 100/80 Calories 4 Minute Plank - 12 minute time cap ...
A) Weightlifting or B) 1. 0 – 10:00 EMOM 8 Wall Balls (9/6kg) 8 Pushups 2. @ 15:00 AMRAP in 20 minutes: 2 x 15 KB Swings (24/16kg) 10 Weighted Lunges 5 Strict Dips then 200m Run ...
A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) - sub 10 C2B Pull-ups for Muscle-Ups B) E30S x 15 rounds 1 Snatch (squat or power) ...
A) Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 5 @ 60% 3 x 5 @ 70% - Percentages are based...
