Archive

Strength.

Speed back squat
5×3 @67.5%

Conditioning.

In pairs 15min amrap (you go, I go)

2 muscle up
4 handstand push up
8 kettlebell swing 32/24kg

Strength.

Strict pull up 4×8

Strict ring dip 4×8

Conditioning.

10min amrap
200m run
10 step down box jump 24/20
10 sumo deadlift high pull 40/30kg

Skill.

7 x every 2min 1 cluster (clean to thruster).

Conditioning.

10-8-6-4-2 clusters 60/40kg
30 double unders after each rd.

Strength.

Front squat

1×4 @80%
1×3 @85%
1×2 @87.5%
1×2 @92.5%
1×1 @97.5%

Conditioning.

7min amrap
7 burpees
7 air squat
7 hand release push up
7 atomic sit up

Conditioning.

Teams of 2.
0-10min row 2km.

Then at 10min begin

5rft
20 box jump overs 24/20
20 power jerk 52.5/35kg
20 Russian swings 24/16kg

Conditioning.

Teams of 2

30 power snatch 60/40kg
20 knees to elbow
25 front squat 60/40kg
30 push up
20 power snatch 60/40kg
40 toes to bar
15 shoulder to overhead 60/40kg
50 ring dips
10 power snatch 60/40kg
60 burpees

Strength.

Speed back squat 5×3 @62.5%

Conditioning.

‘Fran’
21-15-9
Thrusters 42.5/30kg
Pull up

Strength.

Strict press 4×6
Superset with
Strict chin up 4×8

Conditioning.
In pairs. 12min amrap

30 kettlebell snatch 24/16kg
20 partner burpees

Conditioning.

1000m run
25 ground to overhead 45/30kg
25 box jump 24/20
25 chest to bar
50 wall ball 10’/9′ 9/6kg
25 chest to bar
25 box jump
25 ground to overhead

Strength.

Front squat
1×6 @72.5%
1×4 @77.5%
1×3 @82.5%
1×3 @87.5%
1s4 @82.5%
1×6 @75%

Conditioning.

Buy in 100 double unders
Then.
3rds
12 deadlift 70/45kg
9 hang power clean
6 front rack lunges

Buy out 100 double unders