A) 0 – 8:00 AMRAP 2 Bar Muscle-Ups 6 Box Stepups (20/15kg) 10 Mountain Climbers (L+R = 1) B) 8:00 – 16:00 EMOM 100m Run + Plank or 5 – 10 Burpees or 5 Deadlifts C) 16:00 – 24:00 AMRAP 2 Strict Presses or HSPU 6 Toes-to-Bar 30 Double Unders [vc_gallery type="image_grid"...
For time: 2 x 30 Wall Balls (9/6kg) 30 Pushups 2 x 30 / 25 Calories 30 KB Front Rack Lunges (1 x 24/16kg) 2 x 30 Box Jumps (24/20”) 30 KB Snatches (24/16kg. 15 LH, 15 RH) [vc_gallery type="image_grid" images="25529"...
A) Barbell complex for max load: Power Clean + Hang Power Clean + 2 Push Jerks + Hang Power Clean + Power Clean B) Front Squat 5 x 5 ...
3 x AMRAP in 6 minutes: A) 12 DB Thrusters (2 x 20/15kg DB) 18 Situps 24 Double Under B) 12 Dips 18 Box Stepovers (24/20”) 24 Double Unders C) 12 Calories or Pull-Ups 18 Gorilla Cleans (2 x16/12kg KB. L+R = 2) 24 Double Unders - sub 12 Plank Jacks or...
E2M x 10 1 Rope Climb (or 3 Strict Pull-Ups + 3 Knees to Elbows) 3 Deadlifts @70%+ 5 Strict Presses (or HSPU) 7 Lateral Burpees ...
A) Power Snatch 8 x 2 B) Back Squat 4 x 4 ...
A) Bench Press 8 x 2 B) 5 rft: 10 Pushups (^15) 15 SDHP (30/20kg) (^45/30kg) ...
AMRAP in 14 minutes: A) ML 21.4 20 Bar-facing Burpees 21 Deadlifts (80/55kg) 20 Toes-to-Bar 21 Wall Balls (9/6kg) or B) "Open 15.3" 7 Muscle-Ups 50 Wall Balls (9/6kg) 100 Double Unders then C) Row for metres - Groups of 3 - 12 intervals (total) - 45 seconds work - 15 seconds changeover Legend Bruce G working on...
A) Complex for max load 3 Push Jerks 3 Pause Front Squats (2 second pause) then B) Clean 8 x 2 or C) 3 rft: 10 Push Jerks (50/35kg) (^70/50kg) 200m Run 10 Pull-Ups (^C2B) 200m Run ...
5 x 4 minute AMRAPs - 2 minute rest between rounds Rnds 1 and 5 3 Hang Power Snatches (50/35kg) 6 Toes-to-Bar Rnds 2 and 4 3 Hang Power Cleans (50/35kg) 6 Lateral Jumps Rnd 3 3 Strict HSPU 6 Air Squats - begin each new interval from the same point in the rep scheme...
