Category: Uncategorized

Skill.
Double unders.

Metcon.
25min amrap.

500m/400m row. 1000m/800m AAB. (Alternate each rd).
Unbroken wall ball 10’/9′ 9/6kg. L1 20 reps. L2 15 reps. L3 10 reps.
400m run.
10 unbroken hang power cleans 52.5/35kg.

Strength.

A. Back squat. Build to 5RM. Increase weight from 3rd April.

B. 5 x Superset of

3 push press. Build to 3RM. Increase weight from 3rd April.
Rest 60sec.
5-10 strict chin up. Increase reps from 3rd April.
Rest 60sec.

Basics class.

Teams of 2

0-10min. Max weight sled pull

10-12min. Rest

12-27min. 15min amrap

30 wall ball

30 box jump overs

30 dumbbell push press

30 cal row

Oly.

Power snatch 1RM.

Metcon.

7min amrap

Power snatch @85% of 1RM.

Gymnastics.

Toes to bar.

Metcon. ‘Tester’

10min Amrap.

200m run

12 power cleans 52.5/35kg

9 lateral bar jumping burpees

Metcon.

3 rounds of continuous work @ 75-85% effort.

3min AAB.

1min Farmers carry AHAP.

3min Row.

1min Wall walk.

3min Run.

1min D-bal hold AHAP.

Strength.

A. Back squat. Build to today’s 5RM.

B. Superset. 5 sets of

Push press. Build to today’s 3RM.

Rest 60sc.

Strict chin up. 5-10 reps. (Consistent reps across all sets).

Rest 60sec.

C. Finisher.  3 sets 20-25 reps of banded tricep extensions.

Basics class.

12min Amrap.

400m AAB

15 Russian swings 24/16kg

12 Ab mat sit up

9 HRPU

Rest 2min.

12min Amrap.

500m/350m Row

25 Thrusters 20/15kg

15 Ring rows

Oly/Strength.

Split jerk 2,2,2,2,2,2

Metcon.

8min amrap

10 toes to bar

10 hang power snatch 35/25kg

30 double unders

Oly.

7 sets. On every 2min.

2 power clean. Increase weight.

Metcon.

7min Amrap.

21 wall ball 9/6kg 10’/9′

5 power clean @ 80% of today’s heavy 2 rep.