A) Weightlifting Or B) “Wood” 5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg) – 1 minute rest between rounds ...
Rotating E2M x 5 rounds (30 minutes) A) 20 Alt DB Snatches (20/15kg) 2 Wall Climbs AMRAP Double Unders B) 3 Squat Cleans C) 12 Kettlebell Drags 10 Alt V-Ups 8 Hollow Rocks ...
A) Back Squat 1 x 6 @ 75% 1 x 5 @ 80% 1 x 4 @ 85% 3 x 3 @ 90% B) Rowing intervals E90S x 7 rounds 30 Seconds for max Calories - Score = total calories [vc_gallery type="image_grid"...
A) EMOM x 10 1 Power Snatch + 10 - 30 Double Unders B) 3 rft: 15 Power Snatches (52.5/35kg) 15 C2B Pull-Ups - Rest 5 minutes 3 rft: 15 Power Cleans (52.5/35kg) 15 Calories ...
E5M x 6 rounds ROUNDS 1, 3 and 5 400m Run 20 Alt Toe Taps 10 Hang Power Cleans (50/35kg) (^65/45kg) ROUNDS 2, 4 and 6 400/350m Row 20 OH Lunges (20/15kg plate) 10 Burpees (onto the plate) - Each round is for time - Score = total...
A) AMRAP in 16 minutes: 40 KB Swings (24/16kg) 30 Box Jumpovers (24/20”) 20 Wall Balls (9/6kg) 10 Bar Muscle-Ups B) Rowing intervals (metres) E2½M x 4 250/200m Round 1 Damper 10 R2 D8 R3 D6 R4 D4 - add up total working time [vc_gallery type="image_grid"...
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 ...
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