Author: Regan Hams

PART A Deadlift 6 x 3 @ 85% Complete Sets on 2 minute timer   PART B For time 21 Hang Power Cleans (70/50) 7 Wall Walks 15 Hang Power Cleans 5 Wall Walks 9 Hang Power Cleans 3 Wall…

PART A Front Squat 1 Rep Max End of training cycle testing!   PART B With a Partner, For time 42 KB Swings (24/16) 42 Thrusters (42.5/30) 30 KB Swings 30 Thrusters 18 KB Swings 18 Thrusters 10 min time…

PART A As many reps as possible in 4 minutes Row/Bike For calories 2 minute rest, Then, As many reps as possible in 4 minutes Double Unders 2 minute rest, Then, As many reps as possible in 4 minutes 10m…

PART A Every 90 seconds for 10 rounds 5 Power Clean + 5 Push Jerks Must be Touch n Go   PART B For time 100 Burpees Every 20 reps complete 1 Rope Climb (must finish with rope climb) 15…

PART A Front Squat 7 x 1 @ 80% 2 x 7 @ 60% Complete sets every 90 seconds this workout is a deload session for our 1 Rep max testing next week – sets shouldnt be difficult   PART…

As many rounds as possible in 12 minutes 12 Dumbbell Snatch (22.5/15) 10 Box Jumps (24/20″) every minute on the minute complete 3 Burpees REST 2 min, Then, As many rounds as possible in 12 minutes 10/7 Deadball over the…

PART A Turkish Get up 5 x 2 (each arm) Complete sets every 2 minutes   PART B As many reps as possible in 15 minutes 200m Run Max Effort Toes to bar Every time you drop from the bar,…

PART A Push Press 5 x 3 @ 80% 2 x 2 @ 85% 1 x 8 @ 70% Complete sets on 90 second timer   PART B Every minute on the minute for 10 minutes 5 Thrusters Total weight…

PART A Front Rack Lunge (step back) 7 x 8 (4 reps each leg) Complete sets every 2 minutes   PART B For Time 27 – 21 – 15 – 9 Reps of Deadlift (80/55) Lateral Bar Hop Burpee