A) 12 min to max out: Cluster Thruster Front squat Do 2-3 reps of each movement if newer to the lifts B) 13.5 min every 90s Sets 1-3: 3 Front squats Sets 4-6: 2 Front squats Sets 7-9 1 Front squat Stay at 3 reps if newer to the lift C) 8 min tabata 4 […]
A) 10 min E2MOM 5 Sumo pulls B) 10 min, 3 sets 8 RDLs ss 8 strict pull-ups (add load if possible) 8 chins ups 3-5 assisted / -ves / tiptoe support C) 12 min AMRAP 7 Deadlifts 70/50 50/40 40/30 7 Bar over burpees
Jerks A) 12 min, 8 sets Every 90s 2 split jerk pause 2s overhead B) 8 min, 3 sets: 5 DB push press each arm ss 10 x forearm plank up into straight arm plank, lead one arm 5 times then the other 5 times. Go off knees if needed. C) 8 rounds 12 Wall […]
A) 15 min, 5 sets 15-30s handstand work Freestanding Freestanding spotted Kick up to wall Wall walk nose to wall Wall walk to 45 degrees Plank All hollow body ss 15s tuck lever hold 30s hanging hollow leg / knee raise 60s active hollow hang B) 16 min, 4 rounds 2 min on, 2 min […]
A) 5 sets, 18 min 1-5 Strict ring muscle ups (add load if possible) 5 Chins, 3 Banded transitions and 5 Ring /stable dips 3-5 Spotted / -ve / tiptoe support chins and 3-5 Tiptoe support dips ss 60s plank (kneeling if needed) B) 30 min In pairs, 4 rounds 400m run 40/30 cals (mixed […]
A) 15 min to max out the complex: Clean, Hang clean, Front squat, STOH B) 18min E2MOM Sets 1-3: 5 Fronts squats Sets 4-6: 3 Front squats Sets 7-9 1 Front squat Stay at 3-5 reps f newer to the lift C) 12 min AMRAP 8 Thrusters 43/30 30/20 20/15 8 Pull-ups Jumping Unbroken sets […]
A) 15 min, 5 sets 9 double KB swings 6 double KB cleans 3 double KB squats Do all work on one side and then swap if struggling with the double KBs B) 18 min Death by: 20m sandbag / d-ball carry buy in each minute, then: Sandbag / d-ball GTS, 1 each side min […]
A) 15 min, 5 sets 15-30s handstand work Freestanding Freestanding spotted Kick up to wall Wall walk nose to wall Wall walk to 45 degrees Plank All hollow body Ss 5 Strict leg raise (toes can’t come behind the plane off the bar, must stay hollow at the bottom) TTB Leg raise to 90 degrees […]
A) 10 min, 5 sets E2MOM 3 position power snatch, ie power snatch from the hip, then from the knee, then from the floor. Stay from the hang if struggling with setup B) 12 min, 8 sets Every 90s 3 overhead squats Restrict depth if struggling with position and change to front squats if needed […]
A) 15 min, 5 sets E3MOM 6 Barbell rows 9 hang power cleans 12 T&G deadlifts All unbroken B) 8 min, 3 sets 6 Wide grip pull-ups (add load if possible) 6 chins ups 3 assisted / -ves / tiptoe support 12 ring rows ss 6 Barbell roll-outs Scale to walk outs if needed C) […]
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