Category: Uncategorized

25min Amrap.

43 cal row (partner holds a plank)

43 American swings 32/24kg

43 Burpee over the rower

43 AAB cal (partner holds a plank)

43 Stoh 32/24kg

43 weighted partner sit up 9/6kg

430m run holding med ball 9/6kg

Oly.

Snatch. Build to a heavy single.

Metcon.

8min Amrap.

15 power snatch 35/25kg.

15 wall ball 10’/9′ 9/6kg.

30 double unders.

Strength.

Clean grip deadlift

1×8 @50%

1×6 @60%

1×4 @70%

2×2 @80%

Speed deadlift

3×3 @65%

Metcon.

7min amrap

7 pull up

7 burpee

7 American swings 24/16kg

Gymnastics.

Strict muscle up progressions.

Metcon.

20min Amrap in pairs.

A. 30/23 AAB cal.

B. Amrap

4 strict handstand push up

8 toes to bar

12 air squats

Partners switch after completed AAB cal

Strength.

Back squat

1×6 &65%

1×4 @75%

1×2 @85%

1×2 @90%

1×3-5 @85%

Metcon.

5rft.

10 deadlift

5 hang power clean

10 box jump step down

Oly.

Clean & Jerk. Build to a heavy single.

Metcon. Retest. Compare to 9th Dec’14

‘Grace’

Strength.

Clean grip deadlift 1RM.

Metcon.

5rft.

7 Deadlift 100/70kg

10 Weighted sit up 9/6kg

15 Chest to bar

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