A) Weightlifting Or B) 0:00 - 10:00 Alt EMOM 5 LH DB Thrusters (20/15kg) + 20 Double Unders 5 RH DB Thrusters (20/15kg) + 20 Double Unders 12:00 - 22:00 Alt EMOM 5 – 8 Strict HSPU/Press 5 - 8 Burpee Box Jumps 24:00 - 36:00 AMRAP 24 Goblet Lunges (20/15kg) 1 Minute...
A) Bench Press 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80%+ B) E2M x 6 10 - 15 Pull-Ups 5 Deadlifts (+ optional 100m Run) [vc_gallery type="image_grid" images="29815" img_size="full" column_number="2"...
A) AMRAP in 20 mins: 200m Run 8 Hang Power Snatches 14 V-Ups (^T2B) Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 / 27.5kg 4 – 50 / 35kg B) Rowing intervals 2 rounds for total metres Work:Rest 30:30 45:45 60 - Rest 5 minutes [vc_row...
With a continuously running clock, complete 5 Thrusters every minute. 0 – 5:00 35/25kg 5:00 – 10:00 42.5/30kg 10:00 – 15:00 52.5/35kg 15:00 – 20:00 62.5/42.5kg 20:00 – 25:00 70/47.5kg 25:00 – 30:00 80/52.5kg 30:00 – 35:00 90/57.5kg ...
A) 5 rft: 400m Run 10 Strict HSPU 10 Strict Pull-Ups B) 10 rft: 20 Double Unders 2 Devils Presses ...
3 x 8 @ 60% 3 x 6 @ 70% 3 x 4 @ 80%+ A) Push Presses B) Back Squats ...
A) Weightlifting Or B) 0 – 5:00 75 Wall Balls (9/6kg) 5:00 – 15:00 AMRAP 1, 2, 3… Wall Walks 10, 20, 30… Double Unders 3, 6, 9… Power Snatches (35/25kg) 15:00 – 20:00 2 Minute Plank 20:00 – 25:00 75 Situps 25:00 – 35:00 EMOM 12/10 Calories + 1 Clean [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees Level – reps 1 – 8/8 2 – 10/10 3 – 12/12 B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...
A) AMRAP in 10 minutes: 3-6-9-12… Thrusters (45/30kg) Toes-to-Bar B) EMOM x 10 2 Power Cleans It's time to apply all the recent thruster work in a metcon test. ...
A) Split Jerk 4 x 3 4 x 2 4 x 1 B) Tabata - RKBS - Box Jumpovers (24/20”) - Calories ...
