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8 Minute EMOM -

Minute 1 -
Left Side
9 Deadlift
7 Clean
5 Push Jerk

Minute 2 -
Right Side
9 Deadlift
7 Clean
5 Push Jerk

8 Minute EMOM -

Minute 1 -
Left Side
7 Snatches
7 Front Squats

Minute 2 -
Right Side
7 Snatches
7 Front Squats

4 Minute AMRAP -

5 Burpees
10 AKB Swing
15 Sit Ups

For Quality -

5 Rounds:

15 Sumo Deadlift High Pull
Max Unbroken Push Ups
Rest 1 minute between rounds

Into

4 Rounds
6/6 KB Thruster
Max HS Hold
Rest 1 Minute

Into

3 Rounds
10 KB Side Bends Each Side
20 Second Hold w/ Opposite Leg Knee Lift Each Side
20 Second Single Leg Plank Hold Each Side

Tabata Style

8 Rounds on Each
20 seconds Work
10 Seconds Rest

Perform 4 rounds on 1 side then swap

1) SA Front Squats
2) SA Push Press
3) SA RKB Swing
4) SA Bent Over Row
5) SA Deadlift

For Time -

50-40-30-20-10

American KB Swings
Sit Ups
DU's or KB Hop Overs

EMOM 20

1 - 10 Tempo Goblet Squat (2 seconds down, 2 seconds up)
2 - 12 Floor Press Left Arm
3 - 10 Tempo RDL (2 seconds down, 2 seconds up)
4 - 12 Floor Press Right Arm

Rest 3 Minutes

EMOM 12


1 - 20 Russian Twist
2 - 3 Half Kneeling Windmill Each Side
3 - 12 Lying Windshield Wipers

For Time:

Break up in any order and any rep scheme -

100 Single Arm KB Swing
50 KB Snatch
100 Goblet Lunge
50 KB Clean
100 Goblet Squat

NB; split reps evenly on each side
Can you go sub 15 minutes?

Chipper:

In 14 Minutes:

100 Air Squats
80 RKB Swing
60 Jumping Lunge
40 KB Push Jerk
20 Down Up Tuck Jumps

In remaining time -

Max Hollow Rocks
Every Break - 5 Push Ups

In 3 Minutes:

28 DU's or 10 Tuck Jumps
21 Tuck Sit Ups
7 KB Clean Each Side

x5

Go hard and fast - rest is the remainder of time left of 3 minutes

For Time:
KB Kalsu

100 KB Thursters
EMOM - 5 Burpees

Start with 5 Burpees

14 Minute Time Cap

For Time:

21-15-9

KB Snatch
Push Ups

Rest 3 Minutes

9-15-21

AKB Swing
Burpees

STRENGTH BIAS

Every 90 seconds:

1 - 8 Front Rack Split Squat Each Side
2- 8 Single Leg RDL Each Side
3 - 2 Turkish Get Up Each Side
4 - Rest
x4

Into:

6 Minute Climb the Ladder:

4 Push Press
4 Sumo Deadlift High Pull

+2 reps every round
NB; Push Press is split between left and right

For Time:

10-1

SA KB Clean & Jerk - Left
SA KB Front Squat - Left
SA KB Clean & Jerk - Right
SA KB Front Squat - Right

The flow is as follows -
10 reps each side of each movement
9 reps
8 reps
etc. all the way down to 1

Try go unbroken on each movement

EMOM 20

1 - 40 Seconds Right Arm KB Strict Press
2 - 40 Seconds Right Arm KB Bent Over Row
3 - 40 Seconds Left Arm KB Strict Press
4 - 40 Seconds Left Arm KB Bent Over Row

Rest 3 Minutes

Until Failure

1 - 10 RKB Swings
2 - 11 RKB Swings
3 - 12 RKB Swings
+1 reps until failure

Goal is 100 reps total

Contact Us

Call Eamon

07749969581

 

 

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