Strength EMOM Every minute complete the following every minute x 12 minutes: 1. 6 Muscled Snatch 2. 6 Sotts Press 3. 6 Ring Dips Conditioning EMOM Every minute complete the following every minute x 20 minutes: 1. 6 Jerks 70/45kg 2. 15 Mb Cleans 9/6kg 3. 200m Row 4. 8 Burpee Box Jumps 60/50cm 5….
Sharing all work below: Run 2.1km 99 Box Jump Overs 70/60cm 99 Hang Power Cleans Row 1.5km 99m Wheel Barrow Walk 99 Toes to Bar Bike 90 calories
Benchmark Retest ‘Maggie’ 5 Rounds For time: 20 Handstand Pushups 40 Pullups 60 Pistol Squats (Alternating Legs) **4th February was the last attempt
Three attempts of each lift: • Back squat 1-1-1 • Shoulder Press 1-1-1 • Deadlift 1-1-1 Your score is the total of your best successful lifts. 30th December was last attempt.
15 Minutes to find heaviest 30m Farmers Carry weight *post total carry weight in results. 40 seconds work, 20 seconds rest: -DB Box Step Overs 22.5/15kg -Knees to Elbows -Ring Rows X4
-5 Back Squats starting at 50% and building weight, in between sets -2 Rope Climbs AHAP X6 *no timing component Finish with 500m Row for time
**This workout will run alongside anyone doing their 19.4 Workout. Every Minute On Minute for 20 Minute: -15 KB Swings -10 Frog Jump and Touch 30cm -5m Handstand Walk -60 Double Unders
Accumulate reps in partners for time: 10 Rope Climbs 20 Handstand Pushups 30 KB Snatch 24/16kg 40 Supine Ring Rows 50 Box Jump Overs 70/60cm 40 Supine Ring Rows 30 KB Snatch 24/16kg 20 Handstand Pushups 10 Rope Climbs
First 3 Minutes: 1 min Max Calories on Bike 1 min Max Wall Ball 9/6kg 1 min Max Hurdling Shuttle Runs Second 3 Minutes: 10 Deadlifts (100,120,140kg / 70,85,100kg) x 3 Rounds
EMOM x 10 minutes: 1. 3 Chin-up (work up to hardest option) 2. 6 DB Deficit Pushups EMOM x 25 minutes: 25min EMOM Min 1: 10 Devils press 22.5kg/15kg Min 2: 12 Single Dumbbell Box Step-ups 25/20kg Min 3: 5 Deadball Over Shoulder 40/30kg Min 4: 15/12 Cal Row Min 5: Rest
