Archive

Gymnastics.

Ring muscle up.

Conditioning.

20min amrap.

On every 4min complete

400m run

remaining time amrap

3 ring muscle up

6 d/b snatch 22.5/15kg

12 air squat

Strength.

Push press

10,10,10 (Increase weight from last week).

Intervals.

3min complete

12/18 Cal row

21 Burpee

Amrap Stoh 40/30kg.

Rest 3min.

3min complete

18/13 Cal row

18 Burpee

Amrap Stoh 50/35kg.

Rest 3min.

3min complete

15/10 Cal row

15 Burpee

Amrap Stoh 60/40kg.

Strength.

Box squat. Build to 3RM.

Metcon.

15-10-5-10-15

American swings 32/24kg

Box jump 30/24

Basics class.

‘Running Clock’

Teams of 2

0-3. Max distance AAB (Hard effort).

3-11. Ladder. 5 Swings AHAP. 5 Box jump. Add 5 reps each rd.

11-13. Rest/Transition.

13-16. Max distance Row (Hard effort).

16-24. Ladder. 5 SA KB Thrusters. 5 No push up Burpee. Add 5 reps each rd.

Oly.

6 sets. Every 2min complete

2 Snatch high pull + 1 Power snatch + 1 Snatch

Intervals.

4 x 3min Amraps.

6 Power snatch 45/30kg

9 Air squats

30 Double unders

Rest 90sec after each amrap.

Conditioning.

CF Coleraine Triathlon

2000m row

100 burpees

1 mile run (4 x 400m shuttles)

Strength.

Push press

10,10,10

Metcon.

15min amrap.

200m run

16 pull up

12 KB stoh 32/24kg (6 each arm)

rest 60sec after each rd.

Try to increase each rd. Pace first couple rds accordingly.

Strength. Retest.

Back squat 1RM.

Metcon.

6min ladder.

2 deadlift 100/70kg.

10 toes to bar.

4 deadlift.

10 toes to bar.

6 deadlift.

10 toes to bar.

Add 2 reps to deadlift each rd.

Beginners class.

25min Amrap

500m/350m row. 1000m/700m AAB (alternate).

20 GTOH 20/15kg.

20 box jump 24/20.

200m SA farmers carry (switch arms after 100m) AHAP.

Oly.

10min omem.

1 clean + 1 hang clean + 1 low hang clean

Metcon.

10min amrap.

10 hang power clean 70/47.5kg

8 front rack reverse lunges 70/47.5kg

6 d/b snatch 22.5/15kg