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Strength : EMOM X 6 mins 5 Hang Power Cleans @ 60/40kg scale weight if needed Workout : EMOM X 12 mins 1st min : 8 Thrusters @40/30kg 2nd min : 15 Slam Balls Core 2 round of 15 V-Ups 15 Hollow Rocks 15 Leg Raises 15 Reverse Crunches
Strength : Seated floor press 4x10 30 sec L-Sit after each set Workout You go i go for 10 rds each 200m row/400m bike 10 Db Snatch 7 Burpees
Strength : 4rds 20 Single DB Reverse Lunge 20 Sec Hollow Every 2:30 Emotm x 18 mins 1st Row/Bike 15/12 Cal 2nd 14 DB Push Press 3rd 12 Air Squats + 12 Sit ups
Gymnastics Strength Push Ups 5x5 with 2 second hold at the bottom of each rep/or 5 second negative Handstand Hold 3x20 sec hold Ring Support 5x10 sec hold Workout : Tabata of Thrusters 20/15kg Kb Swings 24/16kg Cals 20 sec on 10 sec off Each movement is 4 mins long with 8 intervals of 20 on 10 off
Strength : Push Press 5 x 3 *building each set Every 2 mins Conditioning : 18 min AMRAP Bike 2k/Row1k Run 200m Together 20 TTB 20 Hang DB Clean + Jerk 20 Burpee Box Jumps * One person working one resting
Strength : Front Squat Every 2:30 4 x 8 @ 60% Accessory : 3 Lengths 2 x DB lunge Conditioning : For time 50 Double Under or100 single + 5 Burpee 32 Wallball 14 C2B Run 400m 14 C2B 32 WallBall 50 Double Under or 100 single + 5 Burpee Time cap : 10 mins Core : Coach's Choice
Strength : 5 rds Every 3 mins 6 Deadlifts @ 65-70% 6 Strict Chins Conditioning : 8 min AMRAP 18 Swings russian 12 HSPU/HRPU 8 Toes 2 Bar
Endurance : Every 6 mins for 36 mins Cal 14/10 15 Ground to overhead Plate 20/15kg Run 200m 20 Down ups
Strength : Every 2 mins for 12 mins 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean Workout : 12 min Amrap 16/12 cals 16 pull ups 16 sit ups
Strength : Pressing Every 2:30 5 rds 8 DB Floor Presses 20 L Sit from DB/Low rings or Floor 20 Sec Handstand Hold Conditioning : 90 Secs Amrap 30 Secs off 6rds 21 Du's 15 Single Arm Db Thruster 9 Down ups
Strength : Back Squats 3x12 @50% Workout : 3 rounds for time of 400m row or 800m bike 30 Wall Balls
Strength : Deadlifts 4x10@60% 5/10 strict pull ups after each set Workout 12 min emom 1st min : 10/15 Toes to Bar 2nd min : 15 Slam Balls Core 2 mins of L- Sit 2 mins hollow hold
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