A) 2 Rounds:

10 Burpees

5 Negative pull ups

10 e.a Single kb overhead alt lunges

5 Muscle snatch – up to 35/25kg

 

B) Squat snatch:

5x 1.1.1 with 3 sec pause at bottom of each squat

-15min cap-

 

C) 12min Cap:

20 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg

200m Run

20 Back rack alt lunges

200m Run

20 Deadlifts

200m Run

20 T2b

Max Thrusters in time remaining

-5min to build-

A) EMOM 6mins:

3 TNG power cleans + 1 Jerk

 -1min rest-

EMOM 6mins:

1 Power clean + Jerk

 

B) 20min AMRAP:

20 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

20 Front squats

400m Run

20 Shoulder to overhead

20 T2b

40 Double unders

A) 4 sets/super set:

5 Overhead Squats

Max ring dips

 -15min cap-

 

B) For time:

21 – 15 – 9

Power snatch @L1=30/20kg – L2=35/25kg – L3=43/30kg

Pull ups

 

C) 10min AMRAP:

12/10 Cal row

6 Burpee box jump overs

18 Wall balls

 

A) Back squats:

7mins to find a “Heavy” 5rep

-straight into-

8mins to find a 1RM

 

B) 7min AMRAP:

3-6-9-12-15 etc Wall balls

7 Kb swings – up to 24/16kg

 

 -rest 5mins-

 

C) 10min AMRAP:

20/15 Cal row

10 T2b

200m Run

10 Deficit hr press ups

A) Deadlifts:

1x 20

3x 10

-all at same weight/we will be increasing over the next few weeks/start this week at 50%-

 

B) EMOM 18mins:

Min1- Max cal row

Min2- Rest

Min3- Max pull ups

Min4- Rest

Min5- Max Thrusters @L1=30/20kg/ – L2=35/25kg – L3=43/30kg

Min6- Rest

 

C) 3 Sets/super set:

10 Bb curls

8 Close grip bench press

A) 2 Rounds:

500/400m Row

60 Sec wall sit (weighted if possible)

5 Strict pull ups or 10 ring rows

5 Snatch balance with pause in bottom of squat – up to 30/25kg

-10min cap-

 

 -5mins to build-

B) EMOM 7mins:

1 Hang squat snatch + 1 TNG squat snatch

 

C) 3min AMRAP:

Squat snatch @ 90% of above

 

D) 15min AMRAP:

15 Kb swings – up to 32/24kg

200m Run

15 T2b

20 Wall balls

A) 3 Rounds of-

20 Hollow body rocks

2 TGU e.a

5 Ring dips (weighted if possible)

 

B) EMOM 20Mins:

Min1- Cal row L1=12/10 – L2=16/14 – L3=20/18

Min2- 15 Kb swings – up to 24/16kg + Max hr press ups in time remaining

Min3- 8 Shoulder to overhead + 8 front rack alt lunges L1=30/20kg – L2=43/30kg – L3=52/35kg

Min4- Rest

A) Back squats:

1x 9

2x 5

3x 2

 

B) For time:

2 Rounds of-

11 T2b

9 High box jump overs

7 Clapping press ups

2 Rounds of-

15/12 Cal row

20 Wall balls

5 High burpee box jump overs

2 Rounds of-

3 Wall climbs

12 Pull ups

4 Burpee c2b (scale to pull ups)

 

C) Tabata (alt):

Plate pinch grip

Bb curls

A) 4 Sets/super set:

16 Double kb alt lunges

6 Deadlifts

-15min cap-

 

B) EMOM 8mins:

Even – Max burpee box jumps

Odd – Pull ups L1=9 – L2=12 – L3=15

 

C) 10min AMRAP:

50 Double unders

15 Kb swings – up to 28/20kg

10 Strict hspu (scale to adding plates under abmat or kipping or by using a box)

A) Front squat + split jerk:

3x 4+2

3x 2+1

(with 3 sec pause in bottom of last squat of each set)

 -18min cap-

 

B) For time:

200m Run

21 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg

200m Run

21 Shoulder to overhead

200m Run

15 Front squats

200m Run

15 Shoulder to overhead

200m Run

9 Front squats

200m Run

9 Shoulder to overhead

 

 -If time-

C) 2 Rounds:

Max hollow body (hold)

30 Russian twists