Archive

Strength.

Bench press (strict press grip)

5×2 @80% of 1RM

Metcon.

3rft
20 pull up
15 power jerk 50/35kg
200m run

Metcon.
In teams of 2.

25min complete
3000m Row
300 Double unders
6000m AAB
Remaining time max Double unders

Strength.

Speed back squat
8×3 @60%

Metcon.

10min amrap
5 ring dip
10 sumo deadlift high pull 45/30kg
15 ab mat sit up

Metcon.

8rft.
40 unbroken double unders
8 weighted sit up 20/15kg
8 push press 50/35kg
8 chest to bar

Strength.

Back squat 5×2 @80%

Metcon.

21-15-9

Double Kettlebell deadlift 24/16kg
Double Kettlebell front squat 24/16kg

Lift.

Hang snatch 2,2,2,2,2,2,2

Beg. Above knee
Int/Adv: Low hang (below knee)

Metcon.

In pairs
5min Max cal row
5min Max toes to bar

Metcon.

‘Chipper’

Strength. Volume day.

Bench press 3×10 @65%

3×15 banded pull aparts

Metcon.

12min Amrap
10 kettlebell swings 32/24kg
10 hrpu
10 box jump 24/20

Metcon. 20min.

In teams of 2.

Buy in.
1000m row.

Then in remaining time Amrap

30 wall ball 10’/9′ 9/6kg
30 hang power clean 52.5/35kg
30 box jump overs 30/24

Strength.

Speed bench press 8×3 @60% omem.

Metcon.

4rft.
5 floor press. M: BW. F: 3/4 BW
200m run
5 bar muscle up

Rest 60sec after each rd