Archive

Metcon.

10min Amrap.
50 double unders
40 box jump 24/20
30 toes to bar
20 pistols
10 power clean 85/55kg
On every 2min complete 5 lateral bar jump burpees

Rest 3min.

12min build to heavy 1 rep power clean

Strength.

5 sets every 90sec of
3 push press + 2 power jerk + 1 split jerk @55-60% of 1RM split jerk.

Metcon.

21-15-9 floor press 70/45kg
15-12-9 strict pull up

Finisher.

4×20 banded pull aparts

Strength.

Back squat. Heavy 5 rep. Increase weight from 18th Jan

Intervals.

3 x 3min
500/400m row
In remaining time
Amrap burpee to plate

Rest 3min btw rds

Strength.

Power jerk 5 x 3 @80% 3RM
Superset with
5 sets strict pull up or chin up 5-10 reps

Metcon. Restest.

15.4

Gymnastics.

10min omem.
Odd min. 20-30 hollow rocks.
Even min. Pistols. See whiteboard

Metcon. Teams of 2.

20min Amrap AAB cal.
Switching every 2min.
Partner A 2min AAB cal
Partner B 2min Amrap of 30′ farmers carry & front rack hold shuttles. AHAP

Metcon.

8min Amrap.
12 toes to bar
9 air squat
6 snatch 45/30kg

Rest 2min.

12min establish 1RM Snatch (any style)

Strength.

Back squat. Heavy 5 rep. Increase weight from 4th Jan.

Metcon.

5rft.
10 thrusters 42.5/30kg
10 lateral bar jumping burpees

Oly.

Split jerk 1RM

Metcon.

7min ascending ladder
3 chest to bar
3 hand release push up
(Add 3 reps each round)
After each round complete 20 double unders

‘Running Clock’

0-12min.
12min Amrap

25 wall ball 10’/9′ 9/6kg
10 box jump
5 hang power clean 70/47.5kg

12-22min.
10min establish 2RM hang clean

Gymnastics.

See whiteboard

Metcon.

4rft
500m row
15 deadlifts @ BW
10 weighted box step up 20″