Category: Uncategorized

Strength.

Strict press 3,3,3,2,2,1 (heavy single)

Conditioning.

9min amrap
10 chest to bar
10 kettlebell Stoh 24/16kg
200m run

Conditioning.

6rds omem (24min).

Min 1. 200/150m row.
Min 2. 15 kettlebell swings 32/24kg.
Min 3. 10-15 hand release push up.
Min 4. 10-15 toes to bar.

Strength.

Back squat 3×5 @80%

Conditioning.

3rft
100 double unders
20 front squat 50/35kg

Team workout

Strength.

Strict press 3,3,3,3,3

Conditioning.

3rft
42 double unders
15 push press 50/35kg
9 chest to bar

Catch up on any strength/skill work you have missed this week or spend 10-15min working on 1-2 skills.

Conditioning.

5 rds for total reps
20sec kettlebell swings 24/16kg
10sec rest
20sec lateral box jump overs 20″
10sec rest
20sec ground to overhead with bumper 20/10kg
10sec rest
20sec air squat
10sec rest

Skill.

7 x every 2min 2 hang clean + 1 power jerk (no heavier than 70%)

Conditioning.

Hero workout ‘DT’

5rft
12 deadlift 70/50kg
9 hang power clean
6 power jerk

Conditioning.

4rds
7 toes to bar
7 target burpees

After 4rds run 400m

4rds
7 power snatch 45/30kg
7 overhead squat

After 4rds run 400m

4rds
7 toes to bar
7 target burpees

Conditioning.

20min amrap
Teams of 4

80 box jump 24/20
80 pull up
80 squats
80 push up

One athlete must row 250m and one athlete must run 200m

Team workout