Category: Uncategorized

Strength.

Strict press 4×6
Superset with
Strict chin up 4×8

Conditioning.
In pairs. 12min amrap

30 kettlebell snatch 24/16kg
20 partner burpees

Conditioning.

1000m run
25 ground to overhead 45/30kg
25 box jump 24/20
25 chest to bar
50 wall ball 10’/9′ 9/6kg
25 chest to bar
25 box jump
25 ground to overhead

Strength.

Front squat
1×6 @72.5%
1×4 @77.5%
1×3 @82.5%
1×3 @87.5%
1s4 @82.5%
1×6 @75%

Conditioning.

Buy in 100 double unders
Then.
3rds
12 deadlift 70/45kg
9 hang power clean
6 front rack lunges

Buy out 100 double unders

Skill.

7 x on every 2min do 1 snatch (power or full)

Conditioning.

21-15-9
Target burpee
Toes to bar
Push press 50/35kg

Strength.

Speed back squat 5×3 @62.5%

Conditioning.

4min amrap
3 power clean 70/45kg
6 front squat
9 hand release push up

Rest 2min.

4min amrap
2 power clean 70/45kg
4 front squat
8 hand release push up

Gymnastics.

Strict pull up 4×8 tempo 2020

Strict ring dip 4×8 tempo 2020

Conditioning.

‘Death by kettlebell swing & box jump’

Min 1. 1 KB swing 24/16kg. 1 Box jump 24/20
Min 2. 2 KB swing. 2 Box jump
Etc.

Skill.

10min build to heavy 1rep Split jerk.
Then.
3×1 Split jerk @ today’s heavy 1rep.

Conditioning.

5rds 90sec amrap
5 hspu
10 pull up
20 double Unders

90sec rest btw amraps

Strength.

Front squat (3sec eccentric)
1×6 @65%
1×6 @70%
2×6 @75%

Conditioning.

4rft
24 air squat
12 toes to bar
8 deadlift 120/80kg

Conditioning.

Teams of 3
25min amrap

600m run
100 pull up
600m run
100 shoulder to overhead 40/30kg
600m run
100 front rack lunges 40/30kg

Strength.

Speed back squat 5×3 @60%

Conditioning.

‘Isobel’
30 snatches 60/40kg

Compare to 5th Dec’14