Category: Uncategorized

Conditioning.

Half ‘Jack’

10min amrap

10 push press 52.5/35kg

10 swings 24/16kg

10 box jump 24/20

Rest 3min

10min build to 3RM Overhead squat

Barbell taken from the floor.

Oly.

Split jerk 1RM.

Conditionng.

6min amrap.

200m Run

10 chest to bar

10 air squat

Rest 2min.

6min amrap.

250m/200m row

30sec hollow hold

10 HRPU

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’