A) EMOM x 10 6 Strict Pull-Ups B) 4 x 3 minute rounds 20 Toes-to-Bar 15 DB STOH (2 x 20/15kg) Then max Lateral Burpees in the remaining time - rest 1 minute between intervals [vc_gallery type="image_grid" images="31122" img_size="full" column_number="2"...
A) Bench Press E2M x 7 Sets 1 – 4 8 @ 60 - 65% Sets 5 – 7 4 @ 75 - 85% B) E3M x 5 3 Pause Front Squats @ 70% (of Front Squat 1RM) 4 Back Squats @ 75% (of Back Squat 1RM) [vc_row css_animation=""...
4 rft: 800m Run 30 DB Snatches (20/15kg) 30 Box Jumpovers (24/20”) ...
5 x 4 minute rounds - 1 minute per movement - 2 minute rest after each round 1. Power Snatches (62.5/45kg) 2. HSPU 3. Box Jumps (30/24”) 4. Toes-to-Bar ...
5 rft: 400m Run 20 Pull-Ups 10 STOH (85/57.5kg) - rest 1 minute ...
Weightlifting A) Snatch B) Deadlift or Conditioning A) AMRAP in 16 minutes: 20 Calories 10 Burpee Box Jumpovers (24/20”) B) Rotating EMOM x 15 1. 20 V-Ups 2. 16 Goblet Squats 3. 12 KB Snatches (32/24kg) ...
A) Strict CTB Pull-Up E1½ M x 8 Sets 1 – 4 5 reps (Option: 4 x 3 Slow Lowers) Sets 5 – 8 3 reps (Option: 4 x 2 Slow Lowers) B) For time: 15-12-9-6-3 Dual DB Hang Snatches 10-8-6-4-2 Bar Muscle-Ups [vc_gallery type="image_grid" images="31094"...
A) Bench Press E2M x 8 Sets 1 – 2 10 @ 50% Sets 3 – 4 8 @ 60% Sets 5 – 6 6 @ 70% Sets 7 – 10 4 @ 80% B) E3M x 5 3 Pause Front Squats @ 70% (of Front Squat 1RM) 2 Front Squats @...
5 rft: 80 Double Unders 15 Power Cleans (62.5/45kg) 5 Wall Walks ...
A) 4 rft: 400m Run 15 Chest-to-Bars 10 Strict HSPU 5 Push Jerks (75/50kg) - 25 minute time cap B) Alt EMOM x 10 40 Second KB Hold (2 x 32/24kg) 15 Toes-to-Bar ...
