Barbell Complex 3 Snatch Deadlifts 2 Hang Snatch High Pulls 1 Hang Snatch 2 Overhead Squats *15 minutes to complete heaviest set, *Complete at least 3 challenging sets, REPS MUST BE SAFE, NO PRESS OUTS! 10 Minute Finisher: 40 Double Unders 1 Tyre Drag (10m)
In 30 minutes: Partner 1: 400m Run Partner 2: 1 Bar Muscle Up 5 Seated Straight Leg Raise 2 Bar Muscle Up 10 Seated Straight Leg Raise 3 Bar Muscle Up 15 Seated Straight Leg Raise etc. *Partner takes over workout load on return of run. *Your goal is to get as many rounds complete…
– 7 Ring Dips (L-sit) – 7 cal Bike / 12 cal Row – 7 Back Squats 75/50kg *move through workout like a circuit, each person completing an exercise each minute. *try to complete same weights and intensity as rest of group
24-20-16-12-8-4 reps: DB Hang Clean and Jerk 22.5/15kg Pistol Squats For Time
Amrap in 17 minutes: 9 Power Snatch 60/40kg 7 Box Jumps 60/50cm 5 Supine Ring Row (feet on box) 9 Power Snatch 60/40kg 7 Box Jumps 60/50cm 5 Strict Toes to Bar Amrap in 3 minutes: 8 KB Swing 32/24kg 1 Rope Climb
6-1 Deadlifts (for max weight) 6-1 Bench Press (for max weight) 10m Tyre Strap Forward drag, 10m Tyre Pull Return * Between each set * *A set is a set of 7 deadlifts and 7 bench press, 6 deadlifts and 6 bench press, etc. *Post max combined 1 rep weight Finisher: Max Double Unders OTMEM…
8 cal Bike 8 Hang Squat Clean 40/20kg 16 Rope grip knees to elbows 8 cal Bike 8 Hang Squat Clean 50/30kg 16 Rope grip knee to elbows 8 cal Bike 8 Hang Squat Cleans 60/40kg 16 Rope grip knee to elbows 8 cal Bike 8 Hang Squat Cleans 70/50kg 16 Rope Grip Knee to…
Meet at Winter Hill 8am or 9am for a partner workout!!! Bring a drink and make sure you’ve done your shopping for the weekend 🙂
For time: •4 rope climbs •16 thrusters •3 rope climbs •12 thrusters •2 rope climbs •8 thrusters M 70kg. | F 48kg. Time cap: 7 minutes
For time: •50 handstand push-ups •50 toes-to-bars •50-cal. Assault Bike •50 dumbbell box step-overs •15m. right-arm dumbbell overhead lunge •15m. left-arm dumbbell overhead lunge M 30 kg. dumbbells, 60cm. box, 17-min. time cap F 22.5 kg. dumbbells, 50cm. box, 22-min. time cap
