Category: Uncategorized

Strength.

Speed back squat
8×3 @60%

Metcon.

10min amrap
5 ring dip
10 sumo deadlift high pull 45/30kg
15 ab mat sit up

Metcon.

8rft.
40 unbroken double unders
8 weighted sit up 20/15kg
8 push press 50/35kg
8 chest to bar

Strength.

Back squat 5×2 @80%

Metcon.

21-15-9

Double Kettlebell deadlift 24/16kg
Double Kettlebell front squat 24/16kg

Lift.

Hang snatch 2,2,2,2,2,2,2

Beg. Above knee
Int/Adv: Low hang (below knee)

Metcon.

In pairs
5min Max cal row
5min Max toes to bar

Metcon.

‘Chipper’

Strength. Volume day.

Bench press 3×10 @65%

3×15 banded pull aparts

Metcon.

12min Amrap
10 kettlebell swings 32/24kg
10 hrpu
10 box jump 24/20

Metcon. 20min.

In teams of 2.

Buy in.
1000m row.

Then in remaining time Amrap

30 wall ball 10’/9′ 9/6kg
30 hang power clean 52.5/35kg
30 box jump overs 30/24

Strength.

Speed bench press 8×3 @60% omem.

Metcon.

4rft.
5 floor press. M: BW. F: 3/4 BW
200m run
5 bar muscle up

Rest 60sec after each rd

Strength.

Back squat 3×10 @65%

Metcon.

‘Diane’. Retest. Compare to 9th December 2015

Gymnastics.

Hollow body
Arch body

Metcon.

6rds (24min)

Min 1. Row
Min 2. Double kettlebell farmers carry
Min 3. AAB
Min 4. Double kettlebell front rack carry