A) Deadlifts 4×3 (85 – 95%) Rest 60sec Strict Press 4×3 Deadlifts overhand grip only and lower weight, reset and pull. B) Try and Keep moving on this 10min window 60sec Reverse Goblet Lunges 24/16 16/12 12/8 30sec Hollow 30sec OH Active Squat hold 20/15 PVC Band https://www.youtube.com/watch?v=T6JCodJhUog
A) 12min Emom circuit with these 3 exercises 8 Pistol Squats Each, Elevated Pistols SL Squat to Box Reverse Lunges 6 C2B 6 Chin Ups Assisted/ Feet on Box 12 Plate Sit Ups 20 15 10 https://www.youtube.com/watch?v=rBLLfvmNIIs – Sit right up into Plate, – Arms locked out at elbow testing shoulder […]
A) 4 sets Hand Stand push Ups 2-5 strict HSPU 5-8 pike press feet n box 5 – 8 Press Ups SS 8 Lateral Goblet Lunges (4ES) B) For time 12 – 10 – 8 – 6 – 4 – 2 Burpees Pull Ups/ Jumping Box Jumps T2B/ […]
A) 5×3 Hang Power Snatch, “I’ve accidently run to windsor” B) 1 mile run 40 Goblet Squats 32/24 24/16 16/12 1 mile run 40 American Swings
A) 5 sets each side of 1 TGU into 3 Windmills, https://www.youtube.com/watch?v=6651sjanpxI&t=133s B) For Time but with a 15 min cut off 15 Hang Power cleans 40/30 30/20 20/15 30 Wall Balls 15 Push Jerks 30 Wall Balls 15 Hang Cleans 30 Wall Balls 15 Push Jerks 30 Wall Balls 15 Hang Cleans Start […]
A) Deadlifts 4×4 (80 – 90%) Rest 60sec Strict Press 4×3 Rest 90 sec Deadlifts overhand grip only and lower weight, reset and pull. B) 10min window try and keep moving, 30sec HS hold Freestanding (allow drop down) Kick up to wall Wall walk up Plank 30sec Jumping lunges Body weight lunges 30sec […]
A) 4 x 6 Bent over supinated rows, Use bar for rollouts SS Rollouts 4X4 B) Ergs 16min of 30sec on 30sec off, Row cals Burpees Ski Erg cals Air Squats Score = total reps and cals Rotate after each exercise
A) 1 Power Snatch, 1 Hang Power Snatch, 1 Snatch Balance Build Weight across 6 sets Or try this simpler complex x 2 Hang Power Snatch, x 2 OH Squats B) 10min AMRAP: 5 KB Clean and push press off each side, ideally swing into catch and push press but pull […]
A) Front Squat 4×8 (60 – 70%) Rest 90 sec Sumo Deadlift 4×4 Rest 120 sec B) 2 Rounds For time: 20 T2B 15 burpee box Jumps 40 Air Squats
A) 5 Rounds: Either Freestanding or Kick Up and Accumulate 30sec in a hand stand hold, Wall Walk in Pike off Box SS Lunge Walk with dumbbells to sides out and back across width of gym. One person on Dumbbells the other on Hand Stand Progression B) 4 Rounds of […]
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