Category: Uncategorized

Conditioning.

400m run

50 box jump overs 24/20

50 deadlift 80/55kg

50 pull up

50 hand release push up

50 pull up

50 deadlift

50 box jump overs

400m run

20min time cap

Strength.

Barbell lunges (bar behind neck) 10,10,10,10

Conditioning.

14min omem.

odd min amrap 5 thrusters 42.5/30kg 5 toes to bar

even min rest

Skill/Strength.

10min omem 2-5 strict handstand push up. Scaling options on the whiteboard.

Conditioning.

60sec max effort chest to bar

then.

21-15-9

push press 50/35kg

box jump 24/20

then.

60sec max effort chest to bar

Strength.

Front squat 3sec pause at bottom position.  3,3,3,3,3

Conditioning.

4 rounds of 400m run

1:1 work/rest

Skill. Spend 10min working on muscle up progressions.

Conditioning.

Coach Eve’s birthday workout.

10 rounds. Every 2min complete the following:

3 muscle up (bar or rings)

5 touch and go power cleans 80/55kg

7 burpee

Strength.

Strict press 5 x 5 @ 75%

superset with:

5 strict tempo pull up (3131)

Conditioning.

10min amrap of

5-10-15-20-25-30 wall ball 10’/9′ 9/6kg

between each rd do

10 kettlebell swings 24/16kg

20 double unders.

Score is total reps of wall ball.

Conditioning.

Team of 2

Running clock.

0-12min run 800m in remaining time each team member establish 1rm power snatch.

at the 12min begin 12min ladder of

2 power snatch 50/35kg

2 box jump overs 24/20

increase reps by 2 each round.

Strength.

Snatch deadlift 5 x 2 @ 105% of snatch. (If you don’t have a 1rm snatch then do 2,2,2,2,2. Increasing weight each set).

Conditioning.

‘Diane’

21-15-9

deadlift 100/70kg

handstand push up

Strength.

1rm strict press.

Conditioning.

15-12-9-6-3

push press 60/40kg

lateral bar burpee

Skill.

Advanced. 10min work up to heavy single power snatch. Then 3×1 @ 85% of heavy single.

Novice. 10min work up to heavy single hang power snatch. Then 3×1 @ 85% of heavy single.

Conditioning.

Running Jackie.

800m run

50 thrusters 20kg

30 pull up