Archives

30 Box Jumps 24/20 30 Chest to bar Pull-ups 30 KB Swings 24/16kg 30 Front Squats 50/35kg 30 T2B 30 Push Press 50/35kg 30 Deadlifts 50/35kg 30 Wallballs 9/6kg 30 Burpees 30 Double-unders

High hang snatch 3-3-3-3-3 5 Rounds 60 seconds at each station Ski erg Plank Rest Bike Farmers Hold Rest

Front Squats 3-3-3-3-3-3 (42X1) 7 minute AMRAP 10 Front squat 60/40kg 50 Double unders

4 rounds one minute work one minute rest Dumb-bell snatches 22.5/15kg Bar Facing burpees Calorie Row Muscle ups / Toes to bar

Pause Split jerk 3-3-3-3-3 (3 second pause on dip) Helen 3 rounds 400m Run 21 Kettle-bell swings 24/16kg 12 Pull ups (15 minute time cap)

In teams of 2 100 Calorie row 100 Deadlifts 60/35kg 80 Calorie row 80 Hang power cleans 60/35kg 60 Calorie row 60 Front Squats 60/35kg 40 Calorie row 40 Push jerks 60/35kg 20 Calorie row 20 [...]

Muscle snatch + Overhead squat 5+5 x 5 Power snatch + Hang snatch (15 minutes to build to heavy) Back squat 5×5

10 rounds alternate between A&B 90 seconds work 90 seconds rest A) 5 Pull ups 10 Push ups 15 squats AMRAP of Double unders B) 200m run AMRAP of Abmat sit ups

Pause Push Jerk (3 sec pause) 3-3-3-3-3 21 minute EMOM Minute 1 – 15/12 Calorie Assault bike Minute 2 – 10 Push jerks 60/40kg Minute 3 – 10 Toes to bar

In teams of 2 Whitten 5 rounds 22 Kettlebell swings 32/20kg 22 Box Jumps 24/20” 400m run 22 Burpees 22 Wall balls 9/6kg Partners alternate through movements with only one person working at a time