Archive

Conditioning.
32min. On every 2min
1. 400m/300m Row
2. 10 DB Devils press 22.5/15kg
3. 25/15 AAB cal
4. 60sec Straight arm plank

Weightlifting.
12min build to tough weight.
2 HPS + 1 OHS

Conditioning.
Performance
10min Amrap
10 Unbroken HPS 35/25kg
5 CTB
10 Unbroken OHS 35/25kg
5 T2B

Fitness
10min Amrap
10 Alt DB Snatch
5 Ring rows
10 DB Goblet squat
5 V up/Tuck up/Ab mat sit up

A. 10min Amrap.
12 KB Snatch (6/arm) 28/20kg.
8 Box jump step down 30/24.
6 Hand release push up.

Rest 5min.

B. 8min Amrap.
9 Dual DB Power clean 22.5/15kg.
7 Pull up.
5 Burpee over box 30/24 (Hands on box).

5min Rest.

C. 6min Amrap.
20 Alt DB Box step up.
20 Ab mat sit up

Skill.
Axle bar power cleans.

Conditioning.
3 x 5min Amrap/3min Rest.
10/7 Cal row or 7/5 AAB cal.
5 Axle bar Power clean.
5 Burpee over Axle bar.
Add 5 reps to power clean & burpee each rd.

Strength. Week 5.
Sumo deadlift. Speed pulls.

Conditioning.
15min Amrap. Teams of 2.
20 D-ball to tall box.
100m SA Farmers carry (Each).
40 D-ball squats.
100m OH plate carry (Each).

Strength. Week 5
Speed Front squats.

Conditioning.
Performance.
800m Run.
30 Power clean 70/45kg.
800m Run.

Fitness.
800m Run.
30 Dual KB swings.
800m Run.

Gymnastics.
Kipping Hspu Skill work.

Conditioning.
Teams of 2. 17min Amrap.
20/15 Cal row
40 Power jerk.
20/15 Cal row.
40 V up.
20/15 Cal row.
40 Hspu.
20/15 Cal row.
10 Wall walks.

Oly. Week 2.
Clean & Jerk.
10min build to tough single (Any style).
Then.
3 x 20sec Amrap @85/57.5kg. 40sec rest.

Conditioning. Teams of 2
French throwdown workout 3.

5min Amrap.
21 Dual KB deadlift.
21 burpee over erg.
21 cal row.

Rest 5min.

4min Amrap.
18 dual KB deadlift.
18 burpee over erg.
18 cal row.

Rest 5min.

3min Amrap.
15 dual KB deadlift.
15 burpee over erg.
15 cal row.

Rest 5min.

3 rds
2min D-ball hold (bear hug).
2min rest.