A.E2MOM for 16min
0-2 Strict HSPU x2-4
2-4 Chin Ups x2-4
B. In Pairs – You go I Go
12x 200m Run (6each)
*if reps are to easy for section a then you deficit or & weight to the pull ups
Scale: plate up to 20kg/ Box/ Press Up/ Band
A. E2MOM for 12min
5x TNG Power Clean & Push Jerk @ 70-80%
B. 3 Rounds For Time:
10 Hang Power Cleans 60/40
15 Burpee Box Jumps 24/20
20 Wallballs @ 9/7
A.E2MOM for 10min
5xBack Squat @ 80%
B. 8 Minute Amrap
30 Dumbell Stoh @ 22.5/15kg
30 Pull Ups
30 Dumbbell Squat Clean @ 22.5/15kg
30 Toes to Bar
A. Every 4 mins for 16 mins
Bench Press x 4
Rest 30 seconds
DB Row 8-10rep each side
B. 3 rounds for time.
800m Run
20 T2B
A. Every 3mins for 15mins
1x Power Snatch
1x Squat Snatch
1x OHS
B.
Within a 8min window complete the following:
3-6-9-12-15-18 etc…
*Power Snatch 60/40
BOBs
Weight options: 50/35, 40/30, 30/25/20
A. Mobilise/work on c2b/pull ups/ring rows
B. Complete as many rounds as possible in 15 minutes of:
10 C2B Pull-Ups
15 Push-Ups
30 Wall Balls 9/7
A. Five sets of:
Strict Overhead Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.
B. 4 sets of 300m Row
Rest 3mins
*record each set
A.
Six sets of:
Front Squat x 3 reps
Rest 3 minutes
B. Every 3mins for 12mins
20 DB/KB walking Lunges (work up to a heavy set)
C. 3 sets of 1min work, 1 min off
Double Unders
*Record total reps over the 3 sets.
In Pairs
100cal Row
80 DB Snatches 22.5/15
60 DB FR Lunges
40 DB Clusters
60 DB FR Lunges
80 DB Snatches
100 cal Row
25min cap
A. Every 3mins for 15mins
Back Squat x 3
B. 3 rounds of…
400m Run
40 Air Squats
20 Press Ups
40 Sit Ups