Archive

Strength.

Overhead squat
3,3,3,2,2,1 Increase weight from 16th Dec’16

Metcon. Open 11.4

10min Amrap
60 bar facing burpee
30 ohs 55/40kg
10 muscle up

Strength.

Power jerk 3RM

Metcon.

21-15-9
Double Kettlebell shoulder to overhead 24/16kg
Chest to bar

Finisher.

3×15 tricep extensions

Gymnastics.
10min omem.

Odd min. 5-10 strict chin up
Even min. 8-12 pistols

See whiteboard for progressions.

Metcon.

12min Amrap
50 wall ball 10’/9′
150 double unders
50 wall ball
50 russian swings 32/24kg

Oly. Barbell cycling.

Power snatch 5RM Touch & Go.

Metcon.

18min omem.

Min1. 12/8 AAB cal
Min2. 5 Touch & Go P.snatch @70-75% of 5RM
Min3. 10 Handstand push up

Gymnastics.

Handstand push up.

Beg: strict progressions
Int: kipping technique
Adv: see whiteboard

Metcon.

16min Amrap
40 wall ball 10’/9′ 9/6kg
20 pull up
40/30 cal row

Strength.

Push press 1RM.

Intervals.

On the min every min.

4rounds.
Min 1. 40sec Max cal row
Min 2. 10 burpee box jump overs 24/20
Min 3. 40sec D-ball carry AHAP
Min 4. 30sec nose & toes hold

Strength.

Back squat. Heavy 5 rep. Increase weight from 21st Dec’16

Then.

3 x 8 box step up

Intervals.

3 x 2min ladder

Toes to bar
Kettlebell sumo deadlift high pull 32/24kg

3,3,6,6,9,9 add 3 reps each rd.

60sec rest after each ladder.

Oly. Barbell cycling.

Power clean touch & go 5RM.

Metcon.

12 power clean 75/52.5kg
21 bar facing burpee
9 power clean
15 bar facing burpee
6 power clean
9 bar facing burpee