Category: Uncategorized

Strength.

Back squat

1×90%
1×92.5%
1×95%

Metcon.

21-15-9
American swings 32/24kg
42-30-18

Oly.

Snatch 1RM

Intervals.
10min omem.

Odd min. AAB cal. male 10-15. female 7-10.
Even min. Power snatch 35/25kg. 10-15

Gymnastics/Midline.

3rds
10 hollow rocks
10 v up
10 tuck up
10sec hollow hold

Metcon.

‘Pete B’
18min amrap

25 down/up
50 air squat
75 double unders

Strength.

Bench press 3×10 @75%

Then.

Rear Delt flies 3×10

Metcon.

‘Halloween mini Chipper’

31 push press 60/40kg
31 pull up
31 hang power clean 60/40kg
31 pull up

Gymnastics.

See whiteboard

Strength.

Speed bench press 8×3 @70%

Then.

Banded pull aparts 3×20

Metcon.

12min amrap

16 single arm deadlift 32/24kg (8 each arm)
8 ring dip
200m run

Strength.

Back squat

3×10 @75% of 1RM

Metcon.

45 toes to bar
45 thrusters 42.5/30kg

Gymnastics.
Kipping

Metcon.

‘Very long time’

Min 1. AAB Cal
Min 2. Rest
Min 3. D-ball ground to shoulder 40/20kg
Min 4. Rest
Min 5. Cal Row
Min 6. Rest
Min 7. Burpee pull up
Min 8. Rest

(30+ min Metcon)

Oly.

Clean & Jerk 1RM

Metcon.

30 hang power clusters 60/40kg.
When you break. Complete 20 double unders.
Each time you break add 20 double unders. 40,60,80 etc

Oly.

Snatch 6×3

Metcon.

4x2min ascending ladders

Kettlebell snatch 20/12kg
Handstand push up

3,6,9 etc.

Rest 60sec btw ladders