Conditioning. Teams of 2
100m overhead carry 20/10kg (each team member does 100m oh carry)
80 pull up
60 thrusters 42.5/30kg
40 burpee onto plate
200m run
40 burpee onto plate
60 thrusters 42.5/30kg
80 toes to bar
100m overhead carry 20/10kg (each team member does 100m oh carry)
Skill.
15min work up to a heavy snatch single.
Conditioning.
‘Isabel’ (compare to 22nd April)
30 snatches 60/40kg
Skill.
Pick 1-2 skills to work on.
Conditioning.
4 rounds for total reps
40sec at each movement 20sec rest
Target burpee
Wall ball 10’/9′ 9/6kg
Single arm kettlebell swings (alternating) 24/16kg
Box jump overs 24/20″
Strength.
Strict press 5,5,5
Push press 3,3,3
Conditioning.
10min amrap
200m run
8 handstand push up
12 chest to bar
Skill.
15min work up to a heavy hang power clean + power clean.
Conditioning.
7min ladder of
20 double unders
2 power clean 60/40kg
20 double unders
4 power clean 60/40kg
keep adding 2 reps to power cleans. Double unders remain at 20
Strength.
Tempo back squat 5,5,5,5,5
Increase weight from last week.
Conditioning.
10min amrap
8 strict toes to bar
8 thrusters 42.5/30kg
16 front rack lunges 42.5/30kg
Strength.
Pendlay row 5,5,5,5
Conditioning.
400m run
21 back squat 60/40kg
400m run
15 front squat 60/40kg
400m run
9 overhead squat 60/40kg
Pick 2 skills and spend 10min working on them.
Conditioning. (Workout today is about quality of movement. Take time to set up for each movement).
15min amrap
12 alternating kettlebell snatch 24/16kg
6 deficit hspu (6″/4″)
3 muscle up (rings/bar)
Strength.
Good Mornings
4,4,4,4,4
Conditioning.
5 rounds of 2min amrap 2min rest.
15 wall ball 10’/9′ 9/6kg
10 over box jump 24/20
Skill.
15min work up to a heavy 2 rep split jerk.
Conditioning.
10min amrap
50 double unders
5 split jerk (use 75% of heavy 2rep)
10 lateral bar burpee
