Archives

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 [...]

Monday EMOM x 10 Snatch pull + Power snatch + Overhead squat  3 Rounds  50 Squats  7 Bar Muscle ups  5 Power snatch 60/40kg Tuesday A) Kettle bell front rack step ups 4×8 B) Dumb-bell rows [...]

Monday 5 Rounds  Power snatch + Overhead squat 3+3   15-12-9 Power snatch 40/30kg Box jump over 24/20” Straight into   15-12-9 Overhead squats 40/30kg Burpees over the bar Tuesday Jerk Balance [...]

Monday EMOM x 12 3 Power cleans  3 Front squats  3 Push jerks  Rest 5 minutes  EMOM x 12 Odd 15/12 Calorie row  Even 15 Burpees  Tuesday Bench Press 10-10-10-10-10 Dumb-bell row 5×10 [...]

Monday Power clean  3-3-3-3-3 5 Rounds  10 Power cleans 60/40kg 10 Burpees  Tuesday 5 Rounds  1 Minute Wall balls 9/6kg 1 Minute Push Press 40/30kg 1 Minute Calorie Bike  1 minute rest  Wednesday [...]