by Karl Apr 22, 2021
5 Rounds: 20 Kneeling Single Arm DB Strict Press (10 EA)10 Sand Bag Cleans (60/ 40kg)1:00 SB Hold (60/ 40kg) *REST 1:30 between rounds
by Karl Apr 22, 2021
3 Minute AMRAP (4 Sets) 20/ 18 Cal Row15 KB Goblet Squats (24/ 16 kg)50 Double UndersMax Wall Balls ***REST 3 Minutes after each AMRAP***
by Karl Apr 22, 2021
9 Minute AMRAP 3 – 6 – 9 – 12 – 15……. Hang Power Cleans (60/ 42.5kg) Ring Dips
by Karl Apr 22, 2021
20 KB Front Rack Reverse Lunges (max load) *perform a set every 2:30 3 Rounds: 400m Run 21 KBS (24/ 16kg) 12 Pull Ups
by Karl Apr 22, 2021
Rest Day
by Karl Apr 22, 2021
Heavy 5 Strict Press *12 minutes to establish a heavy 5 20 Minute AMRAP: 10 Strict HSPU/ Hand Release Press Ups15 Pull Ups/ Inverted Row20 Air Squats
by Karl Apr 22, 2021
3 Rounds: 1:00 Sand Bag Hold (60/ 40kg)1:00 DB Snatches (22.5/ 15kg)1:00 Plank Hold1:00 Single DB Reverse Lunges (22.5/ 15kg)1:00 Ab Mat Sit Ups
by Karl Apr 22, 2021
For Distance: 4:00 Row or Bike *Rest 4:00* 3:00 Row or Bike *Rest 3:00* 2:00 Row or Bike *Rest 2:00* 1:00 Row or Bike *Rest 1:00* 2:00 Row or Bike *Rest 2:00* 3:00 Row or Bike *Rest 3:00* 4:00 Row or...
by Karl Apr 14, 2021
16 Minute AMRAP: 15/ 12 Cal Row OR 12/ 10 Cal Assault Bike 12 Toes to Bar/ Knees to Elbow 9 Burpees
by Karl Apr 13, 2021
Heavy 5 Deadlift *you have 12 minutes to establish a heavy 5 for the day 3 Rounds: 20 KBS (32/ 24kg) 40 Single KB Box Step Ups (32/24kg)
