Archive

Skill.

Spend 10min working on Gymnastic skill of your choice.

Conditioning.

5rft
15 Russian swings 24/16kg
15 Deficit push up
400m run

Strength.

Push press 4 x 8 @73%

Conditioning.

9min amrap
6 Kettlebell push jerk 32/24kg
9 Step down box jump 24/20
12 Sit up with med ball throw 9/6kg

Strength.

Back squat 4×8 @74%

3x Max effort strict pull up

Conditioning.

10-8-6-4-2
Power clean 75/47.5kg
Bar jump burpee

Conditioning.

3rds for total reps

45sec 20m shuttle runs
15sec rest
45sec GTOH with plate 20/15kg
15sec rest
45sec box jump overs 20″
15 sec rest
45sec sit up
15sec rest
45sec thrusters 20/15kg
15sec rest

60sec rest after each rd.

Team workout

Skill.

7 x every 2min clean 1st pull + hang power clean + power clean.

Conditioning.

60 double unders
3 power clean 70/45kg
30 wall ball 10’/9′ 9/6kg
6 power clean
15 toes to bar
9 power clean
15 toes to bar
6 power clean
30 wall ball
3 power clean
60 double unders