Pausing Back Squat 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest...
CONDITIONING 7 Rounds for time 200m Run 30 Double Unders 1 x 3 Position Power Clean (60/40) 3 position power clean = 1 x mid thigh, 1 x hang, 1 x floor power clean
PART A 5 Minute to accumulate as much load as possible via Deadlift Mens Weights 40/60/80/100/120 Womens Weights 30/40/50/60/70 PART B For time 50-40-30-20-10 Reps of Kettlebell Swing Sit ups 15 min time cap
PART A 5 Rounds for quality 5 Negative Pull ups 7 Negative Push ups 5 Second Negative 90 Seconds rest between rounds PART B AMRAP in 12 minutes 15 Box Jumps (24/20") 10 Shoulder To Overhead (52/35) 5 Cleans
PART A 3 Rounds, 90 seconds on each station Station 1 – 15/12 Cal Row + 15 Abmat Sit ups Station 2 – 12/9 Cal Bike + 7-12 Chest to bar pull ups Station 3 – 200m Run + 15...
PART A On the minute x 10 minutes 3 Back Squats @ approx. 70% PART B 5 Rounds for time 10 Ball Slams (12/9) 9 Thrusters (43/30) 10 Ball Slams (12/9) 100m Run 1 Min Rest .
PART A Strict Pull ups 5 Sets of 5 reps Rest 90 seconds between sets PART B EMOM for 16 minutes Min 1 – 15/12 Cal Row OR 12/9 Cal Bike Min2 – 40 Double Unders Min 3 –...
AM Classes PART A With a 12 minute time cap 3 Rounds 10 Power Snatch (43/30) 12 Bar Facing Burpees Rest 3 minutes 3 Rounds 10 Bar muscle ups 12 Bar facing burpees Alternative for those who have completed...
PART A Paused Back Squat 7 Sets 1 Paused rep each set – 3 second pause Sets 1&2 – 70% Sets 3&4 – 73% Sets 5-7 – 76% PART B 3 Rounds for total Reps 60 seconds Double Dumbbell...