Archive

Conditioning.

Teams of 2

20min amrap

80 wall ball 10’/9′ 9/6kg

60 kettlebell cleans 24/16kg

40 toes to bar

20 handstand push up

Strength.

Push press 5 x 5 @ 70% of 1rm

Conditioning.

4 rft

5 bar facing burpee

7 shoulder to overhead 70/45kg

9 chest to bar

Skill.

12min work up to heavy clean (power or full)

Conditioning.

5rds. On every 3min complete

400m run

10 step down box jump 24/20

1 clean @ 90% (power or full)

Strength.

back squat 5 x 3 @70% of 1rm

Conditioning.

7min amrap

10 push up

15 goblet squat 24/16kg

20 sit up

Team of 2.

20min amrap

400m run

40 step down box jump 24/20

40 shoulder to overhead 60/40kg

40 air squat

40 partner burpee