Archive

Conditioning.

20min Amrap.

2 rounds of ‘Cindy’ + 1 round of ‘DT’

Strength.

‘Press complex’

5 sets: 1 strict press + 3 push press + 4 power jerk.

Increase weight from last week.

Conditioning.

12min amrap

36 double unders

18 toes to bar

12 strict handstand push up

6 pistols

Conditioning.

4 sets.

On every 5min complete:

15/12 AAB cal

200m run

15/12 Cal row

20 no push up no jump burpee

See whiteboard for scaling options.

Strength.

A1. Back squat (20X1)

5,5,5,5

Rest 60sec.

A2. Single leg RDL’s (3111)

4-6/leg

Rest 2min.

Conditioning.

3rft.

25 wall ball 10’/9′ 9/6kg

25 d/b snatch 22.5/15kg (alternate every 5reps).

Beginners class.

Skill: Med ball clean

Conditioning.

3 rounds. 60sec at each movement.

1. Cal row

2. Gtoh with plate 20/15kg

3. Ab mat sit up

4. Push press 35/25kg.

5. Med ball clean 9/6kg

6. Rest

A. Intervals.

3 x 3min Amrap.

6 snatch grip deadlift 40/30kg

6 hang power snatch

6 overhead squats

Rest 90sec after each Amrap.

B. Weightlifting.

12min omem

1 hang power snatch + 1 hang snatch

Strength.

Press complex.

5 sets 1 strict press + 3 push press + 4 power jerk. Start between 70-80% of Max strict press.

Conditioning.

10min Amrap.

15 Stoh 52.5/35kg

20 ab mat sit up

15 pull up

Conditioning.

See whiteboard

Strength.

Box squat 3RM ‘Retest’.

Conditioning.

6rft.

30 double unders

10 thrusters 52.5/35kg

Beginners class.

25min Amrap. Teams of 2 (you go, I go).

12 wall ball 10’/9′ 9/6kg.

9 box jump overs 20″

6 no push up burpee

Partner completes 1 round while other partner rests.