Category: Uncategorized

Strength

Back squat clusters

5 x 2:2 (15sec rest between reps)

Rest 2.30 between sets.

Conditioning.

9-15-21

Ring dip

Deadlift 105/70kg

Skill. Hang power snatch.

Conditioning.

A. 5min amrap

10 double KB deadlift 3224kg.

10 box jump overs 24/20

Rest 3min.

B. 5min amrap

10 hang power snatch 40/30kg

10 no push up burpee

Hero WOD

‘Ledesma’

Strength/Oly.

5 sets

2 push press + 3 power jerk + 1 split jerk

3 sets 4-6 strict chest to rings

Conditioning.

8min amrap.

10 KB Stoh (5/arm) 32/24kg

40 double unders

10 pull up

Barbell cycling.

6min omem.

5 Touch & Go Power cleans (2sec pause in catch).

Intervals.

4 sets. In 2min complete

5 deadlift 70/47.5kg

5 bar facing jump burpee

5 hang power clean

5 bar facing jump burpee

5 power cleans

In remaining time Amrap AAB cal.

Rest 2.30min.

Strength.

A1. Back squat Tempo 20X1

3,3,2,2

A2. Staggered stance deadlift Tempo 3131

4-6/leg

Conditioning.

6min amrap

12 KB snatch (6/arm) 32/24kg

6 box jump 24/20

12 lunges

Skill: Thruster

Conditioning.

21 thrusters (light)

21 Russian swings (moderate)

200m run

15 thrusters

15 Russian swings

200m run

9 thrusters

9 Russian swings

200m run

Finisher.

3 sets 30sec/side 3 point plank.

Conditioning/Weightlifting.

Teams of 2.

15min amrap.

40/30 Cal row

20 Chest to bar

10 Power clean & jerk 80/55kg

Rest 2min.

12min build to max weight in C&J complex

1 Power clean + 1 Front squat + 1 Jerk (Power or Split).

Strength/Oly.

‘Press complex’

5 sets 2 Push press + 3 Power jerk + 1 Split jerk.

Strict pull up

3 sets 3 close grip + 3 shoulder width grip + 3 wide grip.

Conditioning.

10min amrap in pairs (you go, I go style).

5 strict handstand push up

10 box jump overs 24/24

5 d-ball cleans AHAP

Barbell cycling.

6min omem. 5 hang power snatch (2sec pause in catch).

Conditioning.

18min amrap. Sustainable effort.

200m run

10 hang power snatch 35/25kg

200m run

10 no jump burpee