Category: Uncategorized

Gymnastics.

Strict handstand push up.

Intervals. Speed strength + Anaerobic power

5 x on every 3min

10 power cleans @50% of max. AFAP.

10sec AAB @100% effort.

Rest remainder of 3min.

Metcon.

2 rounds @ 75-85% effort.

4min Max distance AAB.

4min Amrap.

12-9-6

D/B snatch 22.5/15kg

Step down box jump 24/20

4min Max distance row.

4min Amrap.

30sec weighted wall sit

5 strict toes to bar

20 double unders

Strength.

A. Back squat. (build to 5RM. Increase weight from 10th April).

B. 5 x superset of

3 push press (build to 3RM. Increase weight from 10th April).

rest 60sec

5-10 strict chin up (increase reps from 10th April).

rest 60sec.

C.3 x max effort oh tricep extensions.

Basics class.

4min amrap.

300m AAB.

10 KB SDLHP

Rest 2min.

4min amrap.

5 Ring rows.

10 Air squats.

Rest 2min.

4min amrap.

10 KB push press (5 each arm).

10 Russin swings.

Rest 2min.

4min amrap.

Burpee box jump overs.

Oly.

12min omem.

1 power snatch + 1 snatch. Start @ 60% of Max power snatch.

Increase weight each set.

Metcon.

6min amrap.

30 double unders.

3 power snatch @ 85% of Max power snatch.

.

Gymnastics.

Strict handstand push up.

Intervals (95-100% effort)

3 x 5min Amraps

3 thrusters 35/25kg

3 down/up’s

add 3 reps after each rd.

Rest 3min after each rd.

Metcon. (75-85% effort).

12min Amrap.

500m/350m row

5 high box jump (step down)

5 plank walk outs

2min walking rest

12min Amrap

400m run

8 double KB cleans 24/16kg

30sec double KB overhead hold 24/16kg

Metcon.

25min Amrap in teams of 2.

60 pull up

30 front rack lunge 60/40kg

60 lateral bar jump burpees

30 SDLHP 60/40kg

60 ab mat sit up

Oly/Strength

10min omem.
1 power clean + 2 power jerk.
Increase weight each min.

Metcon.

50 front squats @70% of 1RM
Each time you break complete 5 strict handstand push ups

Gymnastics.

Toes to bar.

Intervals.
4 x 3min amraps at 90-95% effort.

9 d/b snatch (open standard) 22.5/15kg
7 box jump 24/20
5 chest to bar

Rest 2min after each amrap