Category: Uncategorized

Metcon.

8min Amrap.
12 toes to bar
9 air squat
6 snatch 45/30kg

Rest 2min.

12min establish 1RM Snatch (any style)

Strength.

Back squat. Heavy 5 rep. Increase weight from 4th Jan.

Metcon.

5rft.
10 thrusters 42.5/30kg
10 lateral bar jumping burpees

Oly.

Split jerk 1RM

Metcon.

7min ascending ladder
3 chest to bar
3 hand release push up
(Add 3 reps each round)
After each round complete 20 double unders

‘Running Clock’

0-12min.
12min Amrap

25 wall ball 10’/9′ 9/6kg
10 box jump
5 hang power clean 70/47.5kg

12-22min.
10min establish 2RM hang clean

Gymnastics.

See whiteboard

Metcon.

4rft
500m row
15 deadlifts @ BW
10 weighted box step up 20″

Strength.

Overhead squat
3,3,3,2,2,1 Increase weight from 16th Dec’16

Metcon. Open 11.4

10min Amrap
60 bar facing burpee
30 ohs 55/40kg
10 muscle up

Strength.

Power jerk 3RM

Metcon.

21-15-9
Double Kettlebell shoulder to overhead 24/16kg
Chest to bar

Finisher.

3×15 tricep extensions

Gymnastics.
10min omem.

Odd min. 5-10 strict chin up
Even min. 8-12 pistols

See whiteboard for progressions.

Metcon.

12min Amrap
50 wall ball 10’/9′
150 double unders
50 wall ball
50 russian swings 32/24kg

Oly. Barbell cycling.

Power snatch 5RM Touch & Go.

Metcon.

18min omem.

Min1. 12/8 AAB cal
Min2. 5 Touch & Go P.snatch @70-75% of 5RM
Min3. 10 Handstand push up

Gymnastics.

Handstand push up.

Beg: strict progressions
Int: kipping technique
Adv: see whiteboard

Metcon.

16min Amrap
40 wall ball 10’/9′ 9/6kg
20 pull up
40/30 cal row