Basics class.
Teams of 2.
1000m/750m row.
50 thrusters 35/25kg.
50 pull up or ring rows.
50 partner sit up with med ball 9/6kg.
750m/500m row.
40 thrusters.
40 pull up or ring rows.
40 partner sit up with med ball.
500m/250m row.
30 thrusters.
30 pull up or ring rows.
30 partner sit up with med ball.
Oly.
Snatch complex.
Conditioning.
9min Amrap.
9 box jump 24/20.
6 lateral burpees over barbell.
3 power snatch @80%+ of 1RM.
Skill/Conditioning.
12min omem.
1. 40sec double unders.
2. 5 d-ball cleans. AHAP.
3. 10-15 unbroken toes to rings.
3min rest.
12min omem.
1. 40sec AAB @75% effort.
2. 4-6/arm SA overhead squat.
3. 20sec/side Star side plank.
Strength.
Push press 8,8,8,8. Increase weight from 15th August.
Conditioning.
15min amrap.
200m run.
15 chest to bar.
10 handstand push up.
Strength.
Box squat 6×2. Start around 75-80%. Add weight each set. No fails!.
Conditioning.
7rft.
14 Wall ball 10’/9′ 9/6kg.
7 Hang power clean 52.5/35kg.
Basics Class.
‘Chipper’
Buy in: 200m SA Overhead carry (AHAP). Done in 4×50 shuttles.
70 Russian swings 24/16kg.
60 Wall ball 10’/9′ 9/6kg.
50 Ab mat sit up.
40 Hand release push up.
30 Cal row or AAB.
20 Burpee box step up 24/20.
Oly. Clean complex.
6sets. Every 2min.
2 high pulls + 1 power clean + 1 clean
Conditioning.
10min amrap
‘Unbroken DT’
12 Deadlift
9 Hang power clean
6 Poer jerk
Gymnastics.
Ring muscle up.
Conditioning.
20min amrap.
On every 4min complete
400m run
remaining time amrap
3 ring muscle up
6 d/b snatch 22.5/15kg
12 air squat
Strength.
Push press
10,10,10 (Increase weight from last week).
Intervals.
3min complete
12/18 Cal row
21 Burpee
Amrap Stoh 40/30kg.
Rest 3min.
3min complete
18/13 Cal row
18 Burpee
Amrap Stoh 50/35kg.
Rest 3min.
3min complete
15/10 Cal row
15 Burpee
Amrap Stoh 60/40kg.
Strength.
Box squat. Build to 3RM.
Metcon.
15-10-5-10-15
American swings 32/24kg
Box jump 30/24
