Category: Uncategorized

Strength/Skill.

5RM Thruster. (Touch & Go)

Conditioning.

3min amrap
5 hang power clean 52.5/35kg
5 lateral bar jump burpee

Rest 2min.

Repeat amrap.

Conditioning.

In pairs
In 20min complete

200 double unders
Then in remaining time complete

40 toes to bar
20 split jerk 70/45kg
40 chest to bar
20 power clean 70/45kg
40 hspu
20 power clean
40 chest to bar
20 split jerk
40 toes to bar

Conditioning.

20min amrap.

400m run
31 sit up
200m run
31 push up
400m run
31 overhead lunge 20/15kg
200m run
31 kettlebell swings 24/16kg

Strength.

Front squat. Build to a heavy 5. Barbell taken from the floor.

Conditioning.

4rds for reps.
60sec cal row
60sec rest
60sec wall ball 10’/9′ 9/6kg
60sec rest

Strength.

Push press 3,3,3,3,3 (touch & go)

Conditioning.

Teams of 2.
8 rft
6 Hspu
12 deadlift 100/70kg
24 pull up
48 double unders

Conditioning.

Teams of 3.
Running clock

0-10min 1RM snatch
10-20min Amrap 75 box jump overs
75 power snatch 40/30kg
20-30min Amrap 75 lateral bar jump burpees
75 front squat 40/30kg

Conditioning.

Teams of 4.

500m row
150 thrusters 45/30kg
750m row
150 pull up
1000m row

Once workout begins barbell cannot touch the floor.

Strength.

Back squat 4×5 @72.5% of 1RM

3 x Max effort strict chest to bar or pull up

Conditioning.

15-12-9-6-3
Deadlift 125/85kg
Box jump 30/24

Conditioning

20min amrap

15 toes to bar
10 shoulder to overhead 70/45kg
15 lateral bar jump burpees

Skill.
Cleans (power or full clean)

Build up to 80-85% of Max clean.

Conditioning.

‘Holleyman’ hero WOD
30rft

5 wall ball 10’/9′ 9/6kg
3 hspu
1 clean 100/70kg

Workout to be done in pairs. Athlete A does 1rd while Athlete B rests. Then Athlete B does 1rd while Athlete A rests. Each must do 15rds.
Goal of the workout is quality of movement!!!!