Category: Uncategorized

Strength.

Back squat. 3×5 @90% of best 5RM.

Then.

Push press 3×3 @90% of best 3RM

Strict chin up. Increase reps from 24th April.

Accessory.

3 sets of side star planks. 30sec/side.

60sec rest btw sets.

Teams of 3

10min to find 1RM Axle bar power clean.

Then.

20min Amrap

1000m row

100 kettlebell swings 32/24kg

750m row

75 kettlebell Stoh 32/24kg

500m row

50 SA kettlebell thrusters 32/24kg

Basics class.

Teams of 2.

20min Amrap

400m run carrying med ball.

80 wall ball

600m row or 1000m AAB. Partner holds plank

60 hand release push up

Oly.

12min omem

1 Hang clean. Build to Max weight.

Metcon.

4rft.

15 chest to bar

12 bar jumping burpee

3 hang clean @80% of above

Gymnastics.

Strict handstand push up.

Intervals. Speed strength + Anaerobic power

5 x on every 3min

10 power cleans @50% of max. AFAP.

10sec AAB @100% effort.

Rest remainder of 3min.

Metcon.

2 rounds @ 75-85% effort.

4min Max distance AAB.

4min Amrap.

12-9-6

D/B snatch 22.5/15kg

Step down box jump 24/20

4min Max distance row.

4min Amrap.

30sec weighted wall sit

5 strict toes to bar

20 double unders

Strength.

A. Back squat. (build to 5RM. Increase weight from 10th April).

B. 5 x superset of

3 push press (build to 3RM. Increase weight from 10th April).

rest 60sec

5-10 strict chin up (increase reps from 10th April).

rest 60sec.

C.3 x max effort oh tricep extensions.

Basics class.

4min amrap.

300m AAB.

10 KB SDLHP

Rest 2min.

4min amrap.

5 Ring rows.

10 Air squats.

Rest 2min.

4min amrap.

10 KB push press (5 each arm).

10 Russin swings.

Rest 2min.

4min amrap.

Burpee box jump overs.

Oly.

12min omem.

1 power snatch + 1 snatch. Start @ 60% of Max power snatch.

Increase weight each set.

Metcon.

6min amrap.

30 double unders.

3 power snatch @ 85% of Max power snatch.

.

Gymnastics.

Strict handstand push up.

Intervals (95-100% effort)

3 x 5min Amraps

3 thrusters 35/25kg

3 down/up’s

add 3 reps after each rd.

Rest 3min after each rd.