Category: Uncategorized

Beginners class.

25min Amrap

500m/350m row. 1000m/700m AAB (alternate).

20 GTOH 20/15kg.

20 box jump 24/20.

200m SA farmers carry (switch arms after 100m) AHAP.

Oly.

10min omem.

1 clean + 1 hang clean + 1 low hang clean

Metcon.

10min amrap.

10 hang power clean 70/47.5kg

8 front rack reverse lunges 70/47.5kg

6 d/b snatch 22.5/15kg

Metcon.

5rft.

15 American swings 32/24kg

15 Box jump 24/20

Run 400m

15 Burpee

15 Wall ball 10’/9′ 9/6kg

Gymnastics & Pressing strength.

8min omem.

1. 5-10 strict toes to bar.

2. 6-8 KB Z press.

Metcon.

16min omem.

1. 15 unbroken chest to bar.

2. 30sec AAB.

3. Strict ring dip. Max effort.

4. 30sec Row.

Strength.

Back squat

1×5 @80%

1×3 @85%

1×1 @90%

1×5 @85%

1×3 @90%

1×1 @95%

Metcon.

6min amrap.

7 thrusters 35/25kg

21 double unders

Basics class.

5min Complete 600m run. In remaining time

Amrap Cal row.

Rest 3min.

5min Amrap.

10 D/B push press 22.5/15kg.

10 Ab mat sit up.

Rest 3min.

5min Complete 600m run. In remaining time

Amrap AAB cal.

Rest 3min.

5min Amrap.

10 Ring rows

10 Burpees.

Strength. Retest.

Clean grip deadlift 1RM.

Intervals.

3 x 3min Amraps

15-12-9

Goblet squat 32/24kg

Box jump 24/20

Rest 60sec between each Amrap

Oly.

10min omem.

1 Power snatch + 1 Hang power snatch + 1 Low hang snatch

Metcon.

10 D/B snatch 22.5/15kg

20 Double unders

20 D/B snatch

40 DU

30 D/B snatch

60 DU

40 D/B snatch

80 DU

50 D/B snatch

100 DU

Gymnastics & Pressing strength.

8min omem.

1. 5-10 strict toes to bar

2. 4-6/arm alternating Z press

Metcon.

20min Max distance.

Choose either:

Row/Run/AAB/Ski

On every 2.30min complete

10 double KB clean & jerk 2×24/16kg

Strength.

Back squat.

1×6 @70%

1×4 @80%

1×2 @85%

1×1 @90%

1×1 @95%

1xME @90%

Metcon.

8min amrap.

5 strict pull up

15 push up

30 lunges