g1 3 Hang Power Cleans,3 Sec Pause in Catch
g2 3 Position Power Clean with 2 sec Pause
Superset with Rolling Wall Ball Plank x 5 E/S
8 x Banded Reach Through
4 x 3min amraps, 1 min Rest
4 Power cleans/Hang Power Cleans + Push Press/Jerk (60/40)
8 Box Jumps (24/20)
10 Air Squats
Tempo, 3 down, No pause at bottom
20 sec AMRAP Clap Push Ups x 6-10/ Push Ups
3-5 L-Sit Pull Ups/ 3 x Negative Pull Ups (5secs
Hip Mobility
4 RFT (11min CAP)
8 Pull Ups / Ring Rows
12 (Ring) or Push Ups
24 Wall Balls
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15mins (4 Rounds)
40 sec Front Rack Wall Sit (KB’s)
6 Strict T2Rings/T2B/ 10 Leg Raises/T to KB
3 x KB Windmills Each Side
30 sec Wall Facing Handstand Hold/ 1 x Wall Climb
25min CAP
8 Hang Power Cleans (70/50)
20 sec Side Plank Each Side
8 Burpees
2 Lane Runs/60 Sec AB (Rx +)
Rest 90
Increasing Pace on Run + AB
8 x Split KB RDL E/L
8 x Standing Arnold Press E/A
30-45 sec Ring Hold / Chin Up Hold
6 x Clams with 3 Sec Pause @ Top of Each Rep
13min AMRAP
30 Double Unders / 60 Skips
15 Russian Swings
30 Double Unders / 60 Skips
15 Goblet Squats
rest 45 – 60
See Full Workout8 x Single arm ring rows each arm
10 x kb dead bugs
For time 12 min cap
15-12-9-6-3
down ups no jump
Push press 40/30
Box jumps
Front Rack Reverse Lunge
Suitcase Carry x 4 (2 e/a)
8 x KB Curls
Accumulate 100 Tricep Extensions in part A
Aim to increase in weight from last week.
Tempo, again 🙂
Superset with
6-10 Weighted Push Ups / Tempo Push Ups/ 5 Negative Push Ups
8 x KB Rows E/A
4 Rounds (18mins)
3 mins on, 2mins off
Run 2 Lane Runs
then
AMRAP
6-8 HSPU/8 Push Ups
8 Jumping Lunges
8 Deadlifts (80/50)
4 Rounds
6 x Bulgarian Split Squats E/L with KB/DB
8 x DB Bench (In Glute Bridge)
5 x Chin Ups (Tempo 3 Down, 2 sec Pause @ Top)
5 x Bird Dogs E/S
10min AMRAP
60 Double Unders/ 120 Skips
10 MTR Handstand Walk/2 Wall Climbs/8 Push Ups
12 x Single Arm Overhead Lunge with DB/KB (6 e/l)
15mins
6 x KB/DB RDL e/l
6-8 x Single Arm kb/DB Seated Press
16 x Banded Monster Walk
20mtr KB Front Rack Carry
5 Rounds 25min CAP
18 Russian Swings
8 Hi Box Jumps
30 sec Hollow Rock/30sec L-KB Sit Tuck
2 Lane Runs
Rest 90sec
Increase Pace per Round