Archive

Gymnastics.

9min omem.
1. 10 hollow & arch
2. 10 seated pike leg lifts
3. 30-40sec handstand hold

Metcon.

18min Amrap.
5 hang power cleans 60/40kg
10 pull up
15 burpees

Oly.

Snatch Complex.

Hang power snatch + Hang snatch + Overhead squat

Metcon. Retest. Compare to July 10th’15

‘Isabel’

Strength.

Bench press
1 @90%
1 @92.5%
1 @95%

Metcon.

30 handstand push up
200m run
20 HSPU
200m run
10 HSPU
200m run

Gymnastics/Midline.

3×10 seated pike leg lifts

Intervals.

4rds for total reps.

60sec Max Cal row
60sec Max Russian swings 24/16kg
60sec Rest
60sec Max AAB cal
60sec Box jump overs 24/20
60sec Rest

Strength.

Speed back squat 8×3 @70%

Metcon.

30-20-10
Overhead lunge 42.5/30kg
Chest to bar

Gymnastics.

See whiteboard.

Strength.

Back squat

1×90%
1×92.5%
1×95%

Metcon.

21-15-9
American swings 32/24kg
42-30-18

Oly.

Snatch 1RM

Intervals.
10min omem.

Odd min. AAB cal. male 10-15. female 7-10.
Even min. Power snatch 35/25kg. 10-15

Gymnastics/Midline.

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

Metcon.

‘Pete B’
18min amrap

25 down/up
50 air squat
75 double unders