Archive

Barbell cycling.

6min omem

5 Touch & Go Power clean & jerk (2sec pause in catch with clean & the jerk).

Conditioning.

18min Amrap

Teams of 2

31 AAB cal

31 Toes to bar

31 P.clean 80/55kg

31 Bar facing jump burpee

Strength.

back squat cluster

5 x 1:1:1 (Rest 10sec between each rep)

Conditionng.

6min ascending ladder

2 SDLHP 52.5/35kg

2 Front squat 52.5/35kg

Add 2 reps each round

Conditioning.

15min amrap.

Teams of 2.

10 bar muscle up

60 wall ball 10’/9′ 9/6kg

20 d-ball clean 60/40kg

Rest 2min.

12min build to 1RM Snatch (power or full)

(Combined weight).

Strength/Oly.

5 sets 1 push press + 1 power jerk + 1 split jerk

3 sets strict wide grip pull up. Max effort -1

Conditioning.

7min amrap

7 shoulder to overhead 52.5/35kg

7 bar facing jump burpee

Barbell cycling.

6min omem

5 touch & go Power snatch (2sec pause in catch)

Conditioning. Sustainable effort.

A. 7min amrap.

200m run

20 d/b snatch 22.5/15kg

40 double unders

Rest 3min.

B. 7min amrap.

150m row

2 wall walks

20 reverse lunges

Strength

Back squat clusters

5 x 2:2 (15sec rest between reps)

Rest 2.30 between sets.

Conditioning.

9-15-21

Ring dip

Deadlift 105/70kg

Skill. Hang power snatch.

Conditioning.

A. 5min amrap

10 double KB deadlift 3224kg.

10 box jump overs 24/20

Rest 3min.

B. 5min amrap

10 hang power snatch 40/30kg

10 no push up burpee

Hero WOD

‘Ledesma’

Strength/Oly.

5 sets

2 push press + 3 power jerk + 1 split jerk

3 sets 4-6 strict chest to rings

Conditioning.

8min amrap.

10 KB Stoh (5/arm) 32/24kg

40 double unders

10 pull up

Barbell cycling.

6min omem.

5 Touch & Go Power cleans (2sec pause in catch).

Intervals.

4 sets. In 2min complete

5 deadlift 70/47.5kg

5 bar facing jump burpee

5 hang power clean

5 bar facing jump burpee

5 power cleans

In remaining time Amrap AAB cal.

Rest 2.30min.