Category: Uncategorized

Catch up on any strength/skill missed this week.

Gymnastic/Mobility
3RNFT
60sec handstand hold
30-40 hollow rocks
15-20 overhead squat with empty barbell

Conditioning.
8min amrap
8 Kettlebell taters 32/24kg
8 target burpees

Strength.

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

Kettlebell bent row 3×10 each arm

Conditioning.
3rft
400m run
50 double unders
10 HSPU (strict or kip)

Skill.

12min omem. 1 Clean & Split Jerk. Start at 50% and add weight.

Conditioning.

9min amrap
3 thrusters 60/40kg
6 toes to bar
9 box jump 24/20

Strength.

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

Front rack reverse lunges 3×8 each leg @ 42% of Max Back squat.

Conditioning.

21-15-9

Snatch 40/30kg
Pull up

7min time cap.

Team workout

Strength.

Deadlift 5,5,5,5,5

3 x Max effort Strict pull up.

Conditioning.

Teams of 2

15min amrap
1000m run
50 thrusters 20/15kg
30 pull up

Catch up.

Spend 15min catching up on any strength/skill you have missed this week.

Or

Gymnastics.
3rnft.
10-12 pistols or pistol progressions
30-40 hollow rocks
40-50 double unders

Conditioning.

10min amrap
15 wall ball 10’/9′ 9/6kg
10 push up
3 touch & go power clean 70/45kg

Strength.

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

Kettlebell bent row 3 x 10

Conditioning.

5rds 60sec amrap of
7 Shoulder to overhead 50/35kg
7 Lateral bar hop burpee

60sec rest after each amrap.

Skill.

Sumo Deadlift High Pull.

Conditioning.
800m run
30 Overhead squats 60/40kg
60 Sit up with Wall ball
100 Double unders
30 Sumo Deadlift High Pull 60/40kg
60 Box jump 24/20

Strength.

Back squat 5,5,5,5,5 (not a 5RM)

Front rack reverse lunges 3×8 each leg @ 40% of max Back squat.

Conditioning.

6min amrap

21 Kettlebell swings 24/16kg
15 Pull up