Archive

Strength.

Box squat 6×3 @80%+

Conditioning.

10min Amrap.

5 Burpee box jump 24/20.

10 Single overhead reverse lunge right 32/24kg.

5 Burpee box jump 24/20.

10 Single arm oh reverse lunge left 3224kg.

Strength.

Push press

8,8,8,8. Increase weight from 22nd August.

Conditioning.

15min Amrap.

12 pull up.

1 Single arm/side KB press complex.

Complex:

4 push press right. 4 power jerk right.

4 push press left. 4 power left.

30 double unders.

Rest 60sec after each rd.

Teams of 2.

25min Amrap.

40/30 cal AAB.

20 axle bar clean grip deadlift 85/60kg.

400m run (4x100m shuttles).

20 D-ball clean AHAP.

40 knee to elbow

Basics class.

Teams of 2.

1000m/750m row.

50 thrusters 35/25kg.

50 pull up or ring rows.

50 partner sit up with med ball 9/6kg.

750m/500m row.

40 thrusters.

40 pull up or ring rows.

40 partner sit up with med ball.

500m/250m row.

30 thrusters.

30 pull up or ring rows.

30 partner sit up with med ball.

Oly.

Snatch complex.

Conditioning.

9min Amrap.

9 box jump 24/20.

6 lateral burpees over barbell.

3 power snatch @80%+ of 1RM.

Skill/Conditioning.

12min omem.

1. 40sec double unders.

2. 5 d-ball cleans. AHAP.

3. 10-15 unbroken toes to rings.

3min rest.

12min omem.

1. 40sec AAB @75% effort.

2. 4-6/arm SA overhead squat.

3. 20sec/side Star side plank.

Strength.

Push press 8,8,8,8. Increase weight from 15th August.

Conditioning.

15min amrap.

200m run.

15 chest to bar.

10 handstand push up.

Strength.

Box squat 6×2. Start around 75-80%. Add weight each set. No fails!.

Conditioning.

7rft.

14 Wall ball 10’/9′ 9/6kg.

7 Hang power clean 52.5/35kg.

Basics Class.

‘Chipper’

Buy in: 200m SA Overhead carry (AHAP). Done in 4×50 shuttles.

70 Russian swings 24/16kg.

60 Wall ball 10’/9′ 9/6kg.

50 Ab mat sit up.

40 Hand release push up.

30 Cal row or AAB.

20 Burpee box step up 24/20.

Oly. Clean complex.

6sets. Every 2min.

2 high pulls + 1 power clean + 1 clean

Conditioning.

10min amrap

‘Unbroken DT’

12 Deadlift

9 Hang power clean

6 Poer jerk