Archives

Monday Thruster 10-8-6-4-2 14 Minute AMRAP 15 Thrusters 40/30kg 30 Double unders 15 Chest to bar pull ups  30 Double unders  Tuesday Bench press 10-8-6-4-2-10 In-between each set 10 bent over [...]

Monday Push Jerk  10-8-6-4-2 EMOM x 15 Min 1 – 15/12 calorie row  Min 2 – 12 Toes to bar  Min 3 – 10 Push jerk 60/40kg  Tuesday Power Snatch  3-3-3-3-3 Every 2 minutes x 10 3 [...]

Monday Build up to a heavy 3 Power cleans + 3 Front Squats + 3 Jerks  (has to be unbroken) Macho Man  EMOM  3 Power cleans + 3 Front Squats + 3 Jerks This workout has a 20 minute cap Tuesday 3 [...]

Monday Tempo Back Squat  5X3 @ 33X1 Every 6 Minutes x 3 25/20 Calorie row  50 Squats  75 Double unders Tabata hollow hold  Tuesday Bench press  10-8-6-4-2-10 10 Bent over rows  between each set  [...]

Monday EMOM x 10  Snatch pull + Low hang power snatch Every 4 minutes x 5 12/9 Calorie bike 9 Bar facing  6 Power snatch 50/35kg  Tuesday Front Squat  5-5-5-3-3-3-1-1-1 3 rounds  10 Front squats [...]

Monday Push press  5-5-5-5-5 Fight Gone Bad  3 rounds  1 minute at each station  Wall balls 9/6kg Sumo deadlift high pulls 35/25kg  Box Jumps 20” Push Press 35/25kg Rowing  Rest  Tuesday Power [...]

Monday Push Jerk  10-8-6-4-2-2-2 EMOM x 15 Min 1 – 15/12 Cal Row Min 2 – 12 Toes to bar  Min 3 – 10 Push Jerks 60/40kg  Tuesday Back squat  10-8-6-4-2-2-2 12 minute AMRAP 6 [...]

Monday Murph 1 mile run  100 pull ups  200 push ups  300 squats  1 mile run  Tuesday Deadlift 10-8-6-4-2 4 rounds 3 minute AMRAP  10 Deadlifts 100/70kg 25 Sit ups  Max Calorie bike  Rest 3 [...]

Monday Back squat 5-5-5-5-5 Every 5 minutes x 4 20 Kettle bell Swings 24/16kg 20 Wall balls 9/6kg 20/15 Calorie row  Tuesday Build up to a heavy power clean 10-15-20 Power clean 70/45kg Toes to [...]

Monday Power clean  3-3-3-2-2-2-1-1-1 3 rounds 3 minute AMRAP 30/21 calorie bike  15 Toes to bar  Max power cleans 70/45kg  rest 2 minute  Tuesday Front Squat  10-8-6-4-2 200m run 2 Front Squats [...]