Category: Uncategorized

Strength.

Overhead squat (Tempo 32X1)

3,3,3,3,3

Metcon.

12min Amrap

6 SDLHP 60/40kg

12 Front rack reverse lunges 60/40kg

12 Knee to elbow

Metcon.

32min omem.

1. 40sec AAB.

2. 3-5 D-ball. Ground to shoulder.

3. 40sec Row.

4. 7-10 Target burpees.

Oly.

Clean & Jerk.

1 High hang clean (hips) + 1 Hang clean (above knee) + 1 Low hang clean (below knee) + 1 Power jerk.

Metcon.

8min Amrap.

5 power clean 70/50kg.

10 chest to bar.

5 power jerk 70/50kg.

Gymnastics.

4 rounds.

Strict false grip ring pull up. (21X2)

Strict ring dip. (3111).

Metcon.

15min Amrap.

6 pull up.

8 ring push up.

12 SA goblet squat (6 each arm) 32/24kg.

Strength.

Overhead squat. Increase weight from last week.

3,3,3,3,3

Metcon.

21-15-9

Deadlift 100/70kg

Box jump 24/20

Ab mat sit up

Oly.

2 position snatch

1 high hang snatch + 1 hang snatch.

Intervals.

3 x 3min amrap

2 hang snatch 52.5/35kg

25 double unders

4 hang snatch

25 double unders

6 hang snatch

25 double unders

(once round of 6 hang snatch & 25 DU completed go back to round of 2 hang snatch)

rest 2min after each Amrap.

Metcon.

4 Rounds (24min)

Teams of 2.

A. 3min row.

B. 3min amrap

15 shoulder to overhead 52.5/35kg.

15 box jump overs 24/20.

Partners switch every 3min.

Gymnastics.

4 x

4-8 Strict false grip ring pull up (21X2).

Rest 60sec.

4-8 Strict ring dip (3111).

Rest 60sec.

Metcon.

12min Amrap.

3 Hang power clean 85/57.5kg.

6 Burpees.

12 Toes to far.

200m Run.

Strength.

overhead squat (tempo 32X1)

3,3,3,3,3. Increase weight from last week.

Metcon.

16 min Omem.

1. 12  SA OH reverse lunge 32/24kg. 6 each side.

2. 8 OH hold sit up. AHAP.

3. 12 SA Russian swings each arm. 32/24kg.

4. 40sec Plank march.