Archive

Strength.

Push press 5RM

Conditioning.

3x4min amrap

5 strict hspu
10 alternating pistols
15 pull up

Rest 60sec btw amraps
Start next amrap where you finished.

Conditioning. ‘Open Prep’

‘Ben Bergeron Open Test’

20min amrap

50 wall ball 10’/9′ 9/6kg
50 double unders
40 box jump 24/20
40 toes to bar
30 chest to bar
30 burpees
20 p.clean 65/45kg
20 p.jerk 65/45kg
10 p.snatch 65/45kg
10 muscle up

Strength.

Deadlift 1RM

Conditioning.

5rds. In 60sec complete
5 axle hang power clean 60/40kg
10 front rack lunges
Amrap muscle up’s in remaining time.

60sec rest btw rds.

Catch up or Skill work.

Conditioning.

12min amrap.
30 toes to bar
50 thrusters 20/15kg
800m run or 1000m row

Skill.

Split jerk 5×1 @90-100+%

Conditioning.

Freddy’s Revenge. Compare to 27th May’14

5rft
5 shoulder to overhead 85/60kg
10 Burpees

Skill.

Toes to bar.
Adv. 7min amrap 10 unbroken perfect reps.
Beg. Toes to bar progressions.

Conditioning.
20min amrap

30 air squat
15 power clean 52.5/35kg
5 strict chest to bar
100 double unders

Strength.

Overhead squat 2RM. Then 3×2 @90% of 2RM.

Conditioning.

8min amrap
9 snatch 42.5/30kg
7 box jump 24/20
5 deficit Hspu 4″/2″

Conditioning.

Team of 2.

6rds of Cindy
20 axle power cleans 60/40kg
4rds of Cindy
20 axle shoulder to overhead 60/40kg
2rds of Cindy
20 axle shoulder to overhead
4rds of Cindy
20 axle power cleans
6rds of Cindy

Strength.

Sumo deadlift. Pull 3RM for 5reps.

Conditioning.

3rft

60 double unders

40 wall ball 10’/9′ 9/6kg

10 target burpees

Catch up or skill work.

Conditioning

3rft

20 med ball sit up 9/6kg

20 hang power clean 60/40kg