Archive

Gymnastics.

Hollow rocks
Arch rocks
Nose & Toes hold

Metcon.

22min amrap
50 double unders
40 air squat
30 Russian swings 24/16kg
20 shoulder to overhead 52.5/35kg
10 burpee pull up

Metcon.

10min amrap
200m run
15 box jump 24/20
10 ring dip

Rest 2min

In 10min establish a max in Clean & Jerk complex.

Hang power clean + Power clean + 2 Split jerk

Strength.

Back squat. Cycle 2.

65% x 5
75% x 5
85% x 5+

Metcon.

4rds of omem.

Min 1. 15/10 AAB Cal
Min 2. Amrap of 5 SDLHP 60/40kg
10 Ab mat sit up
Min 3. 3-5 L-sit chin up

Lift.

Split jerk. Build to a heavy 2 rep.

Metcon.

Death by Target Burpees

Metcon.

‘Kelly’

5rft

400m run
30 box jump 24/20
30 wall ball 10’/9′ 9/6kg

Lift.

Hang snatch. Build to a heavy single.

Metcon.

7min ascending ladder of

Hang snatch 60/40kg
2,4,6,8 etc. add 2 reps each rd.

Double unders
20,40,60,80 etc. add 20 reps each rd.

Strength.

Back squat. Deload week.

40% x 5
50% x 5
60% x 5

Metcon.

12min amrap

12 chest to bar
6 deadlift 80/50kg
12 handstand push up
6 power clean 80/50kg

Strength.

Push press 1RM.

Supinated bent row 3×10.

Metcon. Retest. Compare to May 25th.

3min amrap

5 chest to bar
10 box jump 24/20

Rest 2min

Repeat 3min amrap

Gymnastics.

8min omem.
Strict toes to bar. Choose rep scheme. Quality over quantity.

Metcon. Retest. Compare to May 24th.

20min amrap.

400m run
30 thrusters 35/25kg
20 toes to bar
10 target burpees

Strength.

Back squat

Warm up sets.
3 @40%
3 @50%
3 @60%

Working sets.
3 @70%
3 @80%
3+ @90%

Metcon. Retest. Compare to May 23rd

1KM Row