Category: Uncategorized

Strength.

Back squat 4×6 @82%

Metcon.

200m run
21 kettlebell swings 24/16kg
200m run
15 kettlebell swings
200m run
9 kettlebell swings

Lift.

Clean & Jerk 5 x 1.1.1 rest 10sec btw reps

Metcon.

10 down to 1 Hang clean 45/30kg
1 up to 10 Lateral bar jump burpee

Strength.

Push press 4×3 @75%

Supine ring rows 3×10

Metcon.

7min amrap
3 strict handstand push up
6 toes to bar
12 KB snatch (6 each arm) 24/16kg

At 7min complete 100 double under finisher

Gymnastics

Pistols
Adv: 5 x 5-8 reps each leg (tempo 2020)
Beg: 5 x 5-8 reps each leg, pistol progressions

Intervals

4rds of
30sec AAB cal
30 sec rest
30sec Cal row
30sec rest
30sec Box jump overs 20″
30sec rest

Metcon.

Half Murph

800m run
50 pull up
100 push up
150 air squat
800m run

Metcon.

5min amrap

25 Wall ball 10’/9′ 9/6kg
50 Double unders

Rest 2min. Then

3rds of

12 KB deadlift 2 x 24/16kg
9 KB hang power clean
6 KB jerk
200m run

Then

3rds of

250m row
10 bench press 70/45kg

Lift.

Power snatch 5 x 1.1.1 rest 10 btw reps.

Metcon.

‘Power Amanda’
9-7-5
Muscle up
Power snatch 60/40kg

Strength.

Push press 3RM

Bent row (supinated) 3×10

Intervals

3min amrap
5 chest to bar
10 box jump 24/20

Rest 2min

3min amrap
5 chest to bar
10 box jump 24/20

Gymnastics.

Strict toes to bar.

Metcon.

20min Amrap

400m run
30 thrusters 35/25kg
20 toes to bar
10 target burpee

Strength.

Back squat
4×6 @80% of 1RM

Metcon.

1000m row time trial