Archive

Conditioning.

10min Amrap.

400m/300m AAB

5 each arm KB hang clean & jerk 24/16kg.

400m/300m AAB.

5 each arm KB hang snatch 24/16kg.

Rest 4min.

10min Amrap.

250m/200m Row.

10 toes to bar.

250m/200m Row.

10 push up.

Conditioning.

12min Amrap.

10-8-6-4-2

power clean 60/40kg

no push up burpee

pull up

Rest 2min.

12min build to heavy single clean (power or full).

Strength.

Push press 6,6,6,6. Increase weight from 5th Sept.

Intervals.

3 rounds (1:1 work/rest).

In 3min complete

500m/350m row.

In remaining time amrap

5 hang power snatch 35/25kg.

5 handstand push up.

Rest 3min after each rd.

Strength.

Speed box squats 6×2 @60% every 90sec.

Conditioning.

50 goblet squats 32/24kg.

50 ab mat sit up.

150 double unders.

50 deadlift 85/50kg.

50 box jump 24/20.

Conditioning.

‘Nate’

Conditioning.

10min ascending ladder

5 wall ball 10’/9′ 9/6kg

5 box jump 24/20

5 power snatch 35/25kg

Add 5 reps each after each rd.

Rest 3min.

10min build to heavy single snatch (power or full)

Strength.

Push press

6,6,6,6.

Intervals.

4 x 3min.

Run 300m. In remaining time Amrap

12 toes to bar

8 double KB shoulder to overhead 24/16kg

Rest 2min between amraps

Strength.

Box squat 6×4 @80%+

Conditioning.

8rft.

4 front squat 85/60kg

8 lateral bar jumping burpee

Basics class.

4 x 4min Amrap. (Alternate between A&B). 2min rest after each Amrap.

A. 4min Amrap.

10 D/B snatch (alternating).

10 Prisoner step up 24/20.

100m Run.

rest 2min.

B. 4min Amrap.

10 Push press 35/25kg.

20 Russian twists 9/6kg.

10 No push up burpee.

Rest 2min.

Oly.

Clean complex.

7 sets on every 2.30min.

1 Clean high pull + 2 Slow pull power clean (3sec pull to knee) + 2 Piwer clean.

Conditioning.

8min Amrap.

3 Ring dip. 3 Power clean 90/62.5kg.

6 Ring dip. 3 Power clean.

9 Ring dip. 3 Power clean.

12 Ring dip. 6 Power clean 90/62.5kg.

15 Ring dip. 6 Power clean.

18 Ring dip. 6 Power clean.

Add 3 reps after each rd to ring dip.

Add 3 reps to power clean after 3rds.