Category: Uncategorized

Conditioning.

Hero workout ‘Hall’

5rds of
3 cleans 100/70kg
200m run
20 Kettlebell snatch (10 each arm) 24/16kg

2min rest btw rds

Strength.

Back squat 3×5 @ 75% of your heaviest set from last week.

Front rack reverse lunges 3×5 each leg @ 46%.

Conditioning.

7min amrap
7 thrusters 35/25kg
7 pull up
7 burpee

Team workout

Strength.

Deadlift 5,5,5,5,5

Conditioning.

12min amrap
100 double unders
800m run
40 kettlebell swings 24/16kg
20 pistols (alternating)
10 muscle up

Catch up on any strength/skill missed this week. Or work on gymnastic skills.

Conditioning.

6 rds of
30sec Max cal row
30sec rest
30sec waiter walk (switch arms each rd) 32/24kg
30sec rest

Strength.

Close grip bench 5,5,5,5,5
Or
Strict press 5,5,5,5,5

Kettlebell bent row 3×10

Conditioning.

10-1 shoulder to overhead 70/45kg
1-10 toes to bar

Skill.

15min on every 90sec 5 touch & go Power snatch. Start at 50% of Max Power snatch.

Conditioning.

10min amrap
200m run
12 chest to bar
6 burpee box jump 24/20

Strength.

Back squat 5,5,5,5,5. Heavier than last week.

Front rack reverse lunges 3×5 each leg @ 44% of Max back squat.

Conditioning.

3rft
20 wall ball 10’/9′ 9/6kg
10 ground to overhead 60/40kg

Team workout

Strength.

Deadlift 5,5,5,5,5

3 x Max effort strict pull up

Conditioning.

5 rds 90sec amrap

6 Power clean 60/40kg
6 Pull up
6 Box jump overs 24/20

90sec rest after each amrap.