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10 Rounds:

15 AKB Swings
15 Press Ups on KB
2 TGU (1 Each Side)

Core:
60 seconds - KB Sit Up
60 seconds - KB Drag Through in Plank
45 seconds - KB Sit Up
45 seconds - KB Drag Through in Plank
30 seconds - KB Sit Up
30 seconds - KB Drag Through in Plank

Strength:
30 Seconds Heel Elevated Goblet Squat
Rest 60 seconds
30 seconds Toes Elevated RDL
Rest 60 seconds
x4

INTO

EMOM 8
1 - Right Side
4 Front Squat
4 Push Press
4 Thruster

2 - Left Side
4 Front Squat
4 Push Press
4 Thruster

Rest 2 Minutes

EMOM 8
1 - Right Side
6 SA Swings
6 Snatches

2 - Left Side
6 SA Swings
6 Snatches

EMOM 16:
1 - 40 seconds Max Rotating Bent Over Row - Left
2 - 40 seconds Max Floor Press - Right
3 - 40 seconds Max Rotating Bent Over Row - Right
4 - 40 seconds Floor Press - Right

For Time In Any Order/Rep Scheme -
100 KB Push Jerk
100 KB SDHP
100 KB FR Lunge

"KB ""The Cheif""

5 Rounds -

3 Minutes AMRAP:

3 KB Clean Each Arm
6 Push Ups
9 Air Squats

Rest 1 Minute

Continue where you left off each round eg; if you finish the AMRAP on 3 push ups the next 3 minute block will continue from the remaining push ups. Try aim for 25+ rounds "

Strength

4 Sets
Every 4 Minutes -

8 Bulgarian Split Squat Each Side - 2 sec down & 2 sec up
10 Split Stance RDL Each Side - 2 sec down & 2 sec up
12 Glute Bridge - 2 sec pause at top

4 Rounds -
60 seconds Max RKB Swing
30 seconds Rest
60 seconds Walking Lunge Steps
30 seconds Rest
60 seconds Russian Twist
30 seconds Rest

For Time:

20-18-16-14-12-10-8-6-4-2
Thruster (swap at halfway)
10-9-8-7-6-5-4-3-2-1
Burpee Over KB

Rest 5 Minutes

4 Rounds
30 Seconds Max KB Double Arm Bicep Curl
30 Seconds Max KB OH Tricep Extension

5 Rounds

In 2:30 Minutes:

30 Jump Squat
20 KB Snatch (swap every 5 reps)
Max DU's/Hop Over KB

Rest 1 Minute

Core/Accessory:
4 TGU (2 each side)
40 second SL Plank (20 seconds each side)

Half kneeling arnold press

3x10 each side

EMOM 20:
1 - 10 Push Press (2 second negative) - right side
2 - 8-12 OH Lunge Step - right side
3 - 10 Push Press (2 second negative) - left side
4 - 8-12 OH Lunge Step - left side

Rest 5 Minutes

10 Minute AMRAP
2-4-6-8-10-12 etc
AKB Swing
KB Weighted Sit Up
Goblet Cossack SquatSingle arm bent over row

3min work/2min rest x5

20 DB hang snatch

20 DB lunges

max burpees over DB

30 Rounds For Time:

1 KB CJ Each Arm
3 HRPU
5 Goblet Squat

Contact Us

Call Eamon

07749969581

 

 

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