Category: Uncategorized

Strength.

Back squat 3 x 3 @95% of 5RM

Conditioning.

4rft
10 hang power clean 75/47.5kg
200m run

Conditioning.

Team of 2.

400m run
40 kettlebell swings 32/24kg
400m run
40 overhead squat 52.5/35kg
400m run
40 chest to bar
400m run
40 box jump 24/20
400m run
40 double kettlebell clean 20/12kg

Strength.

Sumo deadlift. Heavy 3 rep (reset each rep)

Conditioning.

7min ascending ladder
2 push press 52.5/35kg
2 burpees

Add 2 reps each rd

Catch up on strength/skill or pick 1-2 skills to work on.

Conditioning.

‘Intervals’
5rds 90sec amrap

5 deadlift 70/45kg
10 toes to bar
30 double unders

60sec rest btw amraps

Skill.

Clean & Jerk 1RM

Conditioning.

Xendurance qualifier workout 1.

6min amrap
Clean & Jerk 80/60kg

Shoulder prehab.

Conditioning.

25min amrap

800m run
30 kettlebell swings 24/16kg
30 pull up

Strength.

Back squat 3 x 3 @ 92.5% of 5RM

Conditioning.

21-15-9

Front squat 42.5/30kg
Sit up
Box jump 24/20

Conditioning.

5rds of 3min amraps

6 kettlebell cleans (3 each arm) 24/16kg
6 hand release push up
9 air squat

60sec rest btw amraps

Start each amrap where you finished.

Skill.

Snatch 1RM.

Conditioning.

10min amrap

1 pull up bar complex (4 pull up, 3 chest to bar, 2 muscle up. complex must be completed unbroken)
3 snatch 70/45kg
200m run

Skill. Gymnastics

4rds omem (12min)
Min 1. 3-5 roll to candlesticks
Min 2. 30-45sec handstand hold (nose & toes)
Min 3. 6-8 pistols each leg.

Conditioning.

10min amrap
200m single arm farmers carry 24/16kg
20 wall ball 10’/9′ 9/6kg