Archive

Strength.

Back squat 3×2 @85%

Metcon. Retest.

40-30-20-10
Wall ball
200m run after each rd.

Oly/Skill

Clean 6×3 (No heavier than 75%)

Metcon. Retest. Compare to 6th Sept’16

12min amrap
10 toes to bar
10 box jump 24/20
10 hang power snatch 35/25kg

Rest 30sec after each rd.

Gymnastics.

Around the world

Metcon. Retest. Compare to 9th sept’16

20min amrap
20 pull up
20 push press 42.5/30kg
20 air squat

Strength.

Bench press 3×10 @70%
Superset with
Banded pull aparts 3×15

Metcon. Retest. Compare to 7th Sept’16

3rft
10 ring push up
20 American swings 32/24kg

Strength.

Speed bench press
8×3 @65% of 1RM

Metcon.

4rft
9 deadlift 85/52.5kg
6 hang power clean
3 shoulder to overhead

Strength.

Back squat 3×10 @70% of 1RM

Metcon.

400m run
21 toes to bar
400m run
15 toes to bar
400m run
9 toes to bar

Metcon.

‘Running clock’ 20min.

0-5min. 1RM Snatch

5-6min. Rest.

6-14min. 8min ascending ladder
Power snatch 35/25kg
Box jump 24/20
3,6,9,12 etc. add 3 reps each rd.

14-15min. Rest.

15-20min. 1RM Snatch

Metcon.

18min amrap.

12 overhead lunge 20/15kg
8 Burpee to plate
12 oh lunge
8 chest to bar

Midline.

3rds.
10 hollow rocks
10 v up
10 tuck up
10sec hollow hold

Rest 60sec