Men/Women Every 5 minutes complete a 400m Run Complete: 5 Rounds: 10 DB Snatches 25% 10 DB 1-Arm Thruster 25% 10 1DB Russian Twists 10 Power Clean and Press 135/85 10 Front Squats Beginner: Every 5 minutes complete a 200m Run Complete: 5 Rounds: 10 DB Snatches 15% 10 DB […]
Men/Women 3 Rounds: 30 Sit-Ups 20 Thrusters 45/30 10 Pull-Ups 20 Wall Balls 20/14 30 1-Arm KB Swings (total) Rest 90 seconds *5 Burpees btwn each exercise
Men/Women W.Y.L.T.K.
New 6 Week Cycle, FINAL WEEK Tuesday: 5 x Full Clean + Pause Hang Clean (position 2) @ 70% of C&J if complete 4 out of 5 go up 2.5kg next week 4 x 3 Pause Jerks (pause in dip position) @ 70% of C&J if complete 4 out of […]
Men/Women Strength: 5×3 Front Squat at 90% of 3RM Superset: 10 Bent Over Rows HIT: 6 Rounds: Every 2 rounds, decrease by 2 10 Ski Jumps 10 Burpees 10 Box Jumps 30″/24″
Men/Women 5 Rounds: 50 Double-Unders/120 Singles 8 Muscle-Ups/15 Dips 8 Hang Squat Cleans 135/85 10 Goblet Squats 70/35 10 Sit-to-Stands Rest 90 seconds
Men/Women Strength: 10min EMOM 1-6 Pull-Ups, increase +1 from last week (if under use a band, if over add some weight), plus push-ups at some amount HIT: 10 Rounds: 2 Burpee Box Jump Overs 2 Wall Walk-Ups 2 Front Squats 135/75 2 Squat Cleans Rest 30 seconds
Men/Women Partner Workout 4 Rounds: 500m Row 10 Power Cleans and Press 135/85 15 KB Swings 70/35 20 V-Ups
Men/Women 2 Rounds: 200m Run 8 Muscle-Ups/15 Pull-Ups Rest 30 seconds 200m Run 10 Clean and Press 135/75 Rest 30 seconds 200m Run 20 Roll-Outs Rest 30 seconds 200m Run 15 HSPU Rest 30 seconds AB Finisher if time Beginner: 2 Rounds: 200m Run 10 Pull-Ups Rest 30 seconds 200m […]
