A) EMOM x 10 3 – 5 Strict CTB Pull-Ups Or AMRAP in 10 minutes: 3 Strict Pull-Ups (^CTB) 6 Alt DB Snatches (20/15kg) (^30/22.5kg) 9 Pushups (^2” deficit) B) 4 rft: 100 Double Unders 25 Wall Balls (9/6kg) [vc_gallery type="image_grid" images="31580"...
A) Bench Press E2½M x 6 2 Pause @ 75 - 80% 1 @ 85 - 90% B) Front Squat E2M x 8 1 @ 80% 1 @ 85 - 90% ...
For time: 800 – 600 – 400 – 200m Run 20 – 15 – 10 – 5 Deadlifts (110/75kg) HSPU Burpee Box Jumps (24/20”) ...
- 5 rounds for max reps - 1 minute each movement - 2 minute rest between rounds 1. Hang Power Cleans 2. Lateral Burpees 3. Situps 4. Pull-Ups 5. Double Unders ...
A) Alt EMOM x 10 1. 12 x 7½ m Shuttles 2. 8 – 12 Strict HSPU B) For time: 50 – 35 – 20 Calories Wall Balls (9/6kg) + 400m Run each round ...
Weightlifting A) Snatch Complex B) Snatch Pull + Snatch C) Deadlift E2M x 5 10 @ 50 - 60% 1 @ 75 – 80% or Conditioning E6M x 6 500m Row 12 Dual DB Hang Clean and Jerks 12 Dual DB Lunges [vc_gallery type="image_grid"...
A) 4 x AMRAP in 2 minutes: Strict Pull-Ups - rest 1 minute between intervals B) 5 rft: 16 DB Snatches (20/15kg) 16 Box Jumpovers (24/20”) 16 V-Ups ...
A) Bench Press E2M x 8 4 x 4 @ 75% 2 x 2 @ 80 – 85% 2 x 1 @ 90 - 92% B) E4M x 4 @ 0:00 3 Pause Front Squats @ 70% @ 1:00 3 x 1½ Front Squats @ 75% @ 2:00 3 Back Squats...
A) Alt EMOM x 10 1. 6 Muscle-Ups (Ring or Bar) 2. 6 Power Snatches B) AMRAP in 15 minutes: 60 Double Unders 12 OHS (45/30kg) 12 Toes-to-Bar ...
For time: 5 x 15 Front Squats (62.5/45kg) 15 KB Swings (24/16kg) 1000m Run 5 x 12 HSPU 12 KB Goblet Lunges 1000m Run 5 x 9 Power Cleans 100m KB Carry ...
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