Archive

Conditioning.

20min amrap

100 double unders

50 box jump 24/20

40 kettlebell snatch 24/16kg

30 sit up

20 front squat 80/55kg

Strength.

Strict press 3 x 1 @ 90-95%

Conditioning.

15min amrap in teams of 2.

Choose either.

A Cindy 5 pull up 10 push up 15 squat. Or

B. Mary. 5 hspu 10 pistols 15 pull up

Skill.

10min omem

clean deadlift + hang power clean + power clean

Conditioning.

10min omem

odd min. 200m run

even min. 7 toes to bar 7 hang power clean 70/45kg

Strength.

Front squat 3 x 1 @ 90-95% of 1rm.

Conditioning.

30-25-20-15-10-5 wall ball 10’/9′ 9/6kg

after each rd do 30 double unders 5 burpee

Skill.

Adv. 3rm power snatch

Beg. 2rm 1st pull (above knee) + hang power snatch

Conditioning. Compare to 8th April

5 rounds for time

6 power snatch 60/40kg

12 box jump 24/20

Skill.

15min work up to heavy hang cluster.

Conditioning.

7min amrap

3 hang clusters 70/45kg

10 pull up

Conditioning.

Running clock.

0.00min

3 rounds of

10 shoulder to overhead 60/40kg

10 chest to bar

at 10.00min

6min ladder 2,4,6 etc

kettlebell snatch 24/16kg

over box jump 24/20

Strength.

Front squat 3 sec pause 3,3,3,3,3

Conditioning.

15min amrap in teams of 2

30 overhead lunge with plate 20/15kg

25 deadlift 85/60kg

20 sit up

15 push up

Skill.

10min omem.

Snatch deadlift + hang high pull + hang snatch (no heavier than 70% of max)

Conditioning.

10min omem.

Odd min. 20 wall ball 10’/9′ 9/6kg

Even min. 20 kettlebell swings 24/16kg

Strength.

Pull up complex

5 sets of:

3 strict chest to bar

3 strict pull up

3 Kipping chest to bar

Conditioning.

Buy in 400m run (all out effort for 400m)

then 3rds of

15 toes to bar

10 box jump 30/24

5 muscle up (bar or rings, which ever needs worked on the most)

then

Buy out 400m run