Front squat or overhead squat 5 x 3 ascending
(5 second pause in the bottom of first rep)
‘The Fray’ For time CAP 20
800m run
30 CTB pull ups
30 Front or overhead squats 50/35k
400m run
15 CTB pull ups
15 Front or overhead squats 50/35k
For run: 2000m bike, 1000m row (800)
1000m bike, 500m row (400)
Power snatch complex
‘Rush Hour’
On the 4:00 x 5 rounds:
20/14 Calorie Erg
10 Bar facing burpees
5 Power snatches 45/30k
Deadlift 5-5-5-5-5 linear
‘Jumpsuit’ CAP 20
30-20-10
Deadlifts 80/55k
Box jumps
Directly into:
10-20-30
Kettlebell swings
Erg calories
Strict press 3-3-3-3-3 ascending
20 min amrap:
308m loop
5 toes to bar
308m loop
10 toes to bar
308m loop
15 toes to bar
308m loop
20 toes to bar
15 min amrap:
10 box jumps
10 power snatch
10 bar hop burpees
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Strict hspu
Core circuit:
10 maltese squeezers
10 flutter kicks
10 banded pull throughs
10 weighted glute bridges
Power clean & jerk
For time:
60/40 calorie erg
40 wall balls
20 ground to overhead 60/40k
Deadlift 5-5-5-5-5 linear
15 minute amrap:
60 double unders
30/21 calories erg
9 deadlifts 125/85k
Front Squat 3-3-3-3-3 linear
20 minute amrap:
20 front squats 35/25k
20 kb swings
20 down ups
20 shoulder to overhead
20 cal erg
Strict hspu progressions
‘Castro’
21-15-9-15-21
Erg Cals
Bar hop burpees