Category: Uncategorized

Gymnastics

Strict ring muscle up progressions.

Metcon.

20min Amrap.

3min AAB/Row

100 SA farmers carry (switch arms at 50m)

3min Row/AAB

20 Axle bar shoulder to overhead 40/30kg

10 Box jump step down 24/20

Strength.

Back squat 1RM.

Intervals. Increase pace each rd.

3 rounds

12-9-6

KB thrusters 24/16kg

American swings 24/16kg

Complete 30 DU after each set.

Rest 90sec after each rd.

Metcon.

3 Rds for reps

60sec cal row

60sec push press 35/25kg

60sec box jump 24/20

60sec wall ball

60sec D-ball clean AHAP

60sec rest

Oly.

Snatch.

1 high hang + 1 hang + 1 low hang

Metcon.

15-12-9-12-15

Power snatch 42.5/30kg

Ab mat sit up

Pull up

Metcon

28min Amrap

800m run

40 double unders

20 wall ball

10 down/up

Gymnastics.

Strict false grip ring pull up.

Strict ring dip.

Intervals.

3x4min Amrap

5 strict handstand push up.

10 alternating d/b snatch 22.5/15kg.

5 box jump 24/20.

Rest 2min between amraps.

Strength.

Overhead squat (Tempo 32X1)

3,3,3,3,3

Metcon.

12min Amrap

6 SDLHP 60/40kg

12 Front rack reverse lunges 60/40kg

12 Knee to elbow

Metcon.

32min omem.

1. 40sec AAB.

2. 3-5 D-ball. Ground to shoulder.

3. 40sec Row.

4. 7-10 Target burpees.

Oly.

Clean & Jerk.

1 High hang clean (hips) + 1 Hang clean (above knee) + 1 Low hang clean (below knee) + 1 Power jerk.

Metcon.

8min Amrap.

5 power clean 70/50kg.

10 chest to bar.

5 power jerk 70/50kg.

Gymnastics.

4 rounds.

Strict false grip ring pull up. (21X2)

Strict ring dip. (3111).

Metcon.

15min Amrap.

6 pull up.

8 ring push up.

12 SA goblet squat (6 each arm) 32/24kg.