Archive

Strength.

Push press 4×4 @80% 1RM

Accessory work. See whiteboard

Metcon.

3rft
15 lateral bar jumping burpees
10 shoulder to overhead 60/40kg

Gymnastics.

See whiteboard.

Metcon.

5 rds on every 4min complete
250m/200m row
30 wall ball 10’/9′ 9/6kg
10 chest to bar

Oly.

Power snatch 3RM touch & go

Metcon.

10min Amrap.

5 power snatch 52.5/35kg
10 deadlift
15 ab mat sit up

Please use link below to access program.
(Copy & paste into browser)

https://drive.google.com/file/d/0BxuHf0JlePXBcVYyeWk2X2txMEk/view

Strength.

Push press 1RM

Then.

Max effort strict pull up or chin up. 1 attempt only.

Metcon.

8-6-4-2-4-6-8
Chin up
16-12-8-4-8-12-16
Kettlebell push press 24/16kg

Oly.

Clean & Jerk Complex

Power clean + Clean + Front squat + P.jerk

Intervals.
12min omem.

Odd min. 7-10 burpee box jump 24/20
Even min. 30 double unders + 7 clean & jerk 50/35kg

Metcon.

4min Max distance row.
4min Amrap
21-15-9
Abmat sit up
Deficit push up 4″/2″

Rest 2min.

4min Max distance AAB
4min Amrap
21-15-9
Chest to bar
Hang power snatch 35/25kg

Strength.

Back squat. Build to heavy 5 rep. Not 5RM.

Accessory work.

See whiteboard.

Metcon.

7min Amrap.

20 wall ball 10’/9′ 9/6kg
15 SDLHP 45/30kg

Strength.

Bench press 1RM

Intervals.

4 x 2min amrap
10 box jump overs 24/20
10 KB clean (5 each arm) 32/24kg
Rest 2min

Strength.

Back squat 1 Rep Max

Metcon.

7min Amrap.
25 double unders
15 wall ball 10’/9′ 9/6kg
10 ab mat sit up