Archive

Strength.

Push press 4×2. Start @90% of 3RM and build to a 2RM.

Metcon.

21 pull up
12 shoulder to overhead 80/50kg
15 chest to bar
9 Stoh
9 bar muscle up
6 Stoh

Gymnastics.

10min omem.

Odd min. Strict handstand push up
Even min. Strict chest to bar or pull up.

Intervals.
24min running clock (complete 4rds)

0-2min. Cal row 20/15. Then Amrap burpee box jump overs.

2-3min rest.

3-5min. 200m run. Then Amrap wall balls.

5-6min rest.

Etc.

Strength.
Back squat.

W/up.
1×5 @45%
1×5 @55%

Working sets.
1×5 @65%
1×5 @75%
1×5+ @85%

Metcon.

7min Amrap.
5-10-15-20-25 hang power clean 52.5/35kg
10-20-30-40-50 double unders

Lift.

Cluster touch & go 2RM.

Metcon.

30 bear complex 60/40kg

Strength.

Push press 4×3 @90% of 3RM

Supinated bent row 3×10. Heavier than 25th May

Metcon.

8min Amrap of
Bar facing jumping burpees. Omem 5 toes to bar.

Gymnastics.

10min omem.

Odd min. 10-20sec top of rings hold
10-20sec bottom of rings hold
Even min. 8-12 pistols (alternating)

Intervals.

4rds. In 2min complete

200m run. 20 double unders.

In remaining time
Amrap kettlebell taters 24/16kg.

Rest 60sec after each rd.

Metcon.

24min Amrap

3 muscle up
6 snatch 50/35kg
9 box jump 24/20
12 KB sumo deadlift high pull 24/16kg
15 cal AAB/Rower
18 push up
21 ab mat sit up

Metcon. In pairs

5min Amrap (I go, you go)
Hand over hand sled pull

Rest 2min

5min Amrap (I go, you go)
Sled drag

Rest 3min

As individual
20-15-10-15-20 AAB cal
10 floor press after each rd

Lift.

Split jerk 5×3 Barbell taken from floor.

Metcon.

12min Amrap

12 thrusters 52.5/35kg
9 lateral bar burpee
6 chest to bar
Rest 60sec after each rd

Strength.

Push press 4×3 @85% of 3RM

Kettlebell bent row 3×10

Metcon.

10min Amrap
10 power clean 70/45kg
20 box jump 24/20
40 double unders