Archive

Gymnastics.

Strict HSPU & Toes to bar.

Metcon. ‘retest’. Compare to 5th April’17.

10min amrap

200m run

12 power cleans 52.5/35kg

9 lateral bar jumping burpees

Metcon.

20min Amrap.

500m/400m row. 1000m/800m AAB. Alternate each rd.

Unbroken wall balls 10’/9′ 9/6kg

L1: 25. L2: 20. L3: 15.

30-45sec double kb front rack hold. AHAP.

10 step down box jump 24/20.

Strength.

Back squat. 5RM.

5 x Superset

3 Push press (increase weight from 8th May).

Rest 60sec.

4-6 Strict chin up (tempo 31X2).

Rest 60sec.

Finisher. 1 x Max effort plank hold.

Basics class.

Metcon.

In 20min complete:

200m run

21 axle bar deadlift 80/50kg. Overhand grip. No mix grip or hook grip.

21 ring rows

21 burpee box jump 24/20

200m run

15 axle bar deadlift

15 ring rows

15 burpee box jump

200m run

9 axle bar deadlift

9 ring rows

9 burpee box jump

200m run

Strength/Oly.

Thruster complex. 1 Front squat + 1 Push press + 1 Thruster

Build to max weight in 15min.

Metcon.

‘Death by Thrusters’

Min 1. 1 Thruster 52.5/35kg.

Min 2. 2 Thrusters.

etc.

15min cap.

Gymnastics.

Strich handstand push up.

Toes to bar.

Intervals @80-85% effort.

2 x 7min Amrap.

20/15 Cal row. AAB. (Alternate each rd)

20 D/B Stoh 22.5/15kg.

20 Ab mat sit up.

20 Pull up.

Rest 2min. Repeat Amrap.

Skill.

Double unders.

Metcon.

25min Amrap @75-85% effort.

600m run.

15 unbroken power cleans 52.5/35kg.

200m farmers carry AHAP.

15 unbroken box jump 24/20.

Strength.

Back squat. Build to 5RM.

Then.

5 x superset

3 Push press. Build to 3RM.

rest 60sec.

4-6 strict tempo chin up (31×2).

rest 60sec.

Then.

3 30sec each side. Weighted side plank.

rest 60sec after each set.

Oly.

Snatch. 7 sets 1 Snatch on every 2min. Build to max weight.

Metcon.

14min omen.

Odd min. 20 Wall ball 10’/9′ 9/6kg.

Even min. 3 Snatch @80% of today’s max.

Gymnastics.

Strict handstand push up.

Toes to bar.

Intervals @90-95% effort.

4 x 4min

Run 400m. In reminding time Amrap of

20 SDLHP 35/25kg

10 burpees

Rest 2min after each Amrap.