A) Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 80% 1 x 6 @ 85% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 5 @ 60% 1 x 5 @ 70% 1 x 5 @...
A) EMOM Hang Power Cleans 5-5-4-4-3-3-2-2-1-1 B) E4M x 4 20/16 Calories 10 Pushups 15/12 Calories 5 Hang Power Cleans ...
A) E30S x 15 rounds 1 Clean (squat or power) B) AMRAP in 15 minutes: 12 ALT DB Snatches (20/15kg) 6 Pull-Ups 12 Situps 30 Double Unders ...
A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU Or “Sham” 7 rft: 11 Deadlifts (@ bodyweight) 100m Sprint Then C) For time: 100/80 Calories 4 Minute Plank - 12 minute time cap ...
A) Weightlifting or B) 1. 0 – 10:00 EMOM 8 Wall Balls (9/6kg) 8 Pushups 2. @ 15:00 AMRAP in 20 minutes: 2 x 15 KB Swings (24/16kg) 10 Weighted Lunges 5 Strict Dips then 200m Run ...
A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) - sub 10 C2B Pull-ups for Muscle-Ups B) E30S x 15 rounds 1 Snatch (squat or power) ...
A) Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 5 @ 60% 3 x 5 @ 70% - Percentages are based...
A) EMOM (12 minutes) Split Jerk 3 x 3 @ 60% 3 x 2 @ 70% 3 x 1 @ 80% 3 x 1 @ 85%+ B) E4M x 3 20/16 Calories 5 Burpee Box Jumps (24/20”) 15/12 Calories 5 Burpee Box Jumps [vc_gallery...
A) “Christine” 3 rft: 500m Row 12 Deadlifts (@ bodyweight) 21 Box Jumps (20”) - 15 minute time cap B) E3M x 5 rounds 200m Carry (9/6kg) 15 - 25 Wall Balls (9/6kg) Medball carries are fun! [vc_gallery type="image_grid" images="28043" img_size="full" column_number="2" grayscale="no"...
A) Front Squat 3 RM B) Back Squat 3 RM C) For time: 200 Double Unders 16 Wall Walks 4 Minute Plank - partition as required - 12 minute time cap ...
