Category: Uncategorized

Gymnastics.

Kipping handstand push up progressions.

Conditioning.
10min ascending ladder

4 wall ball 10’/9′ 9/6kg. Add 4 reps each rd.
3 toes to bar. Add 3 reps each rd.

After each rd complete 25 double unders

Strength.

Push press 4 x 8 @ 67%

Conditioning.

10min amrap
10 hang power snatch 50/35kg
15 box jump 24/20
20 russian swings 24/16kg
200m run

Conditioning.

20min omem complete 1rd of Cindy
5 pull up
10 push up
15 air squat

If you fail omem then workout becomes an amrap

Test week.

Strength.

Back squat 3rm

3 x Max Effort supinated grip chest to bar

Conditioning.

3rft

50 double unders
30 sit up
10 deadlift 100/70kg

Conditioning.

Teams of 2

20min amrap.

100 oh lunge with plate 20/15kg
80 pull up
60 air squat
40 knees to elbow
20 thrusters 70/45kg

Test week.

Skill.

Snatch 1rm

Conditioning.

9min amrap

3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg
30 double unders

Skill/Strength.

Turkish get up. Build to a heavy 2 reps each arm. Kettlebell or barbell.

Conditioning.

3rft
400m run
30 kettlebell swings 24/16kg
15 burpee box jump 24/20

Test week.

Strength.

Push press 1rm

Conditioning.

15 toes to bar
20 shoulder to overhead 40/30kg
15 toes to bar
20 overhead squats 40/30kg
15 toes to bar
20 shoulder to overhead 40/30kg
15 toes to bar

Skill. Test week.

Power clean 1rm

Conditioning.

5rds omem (15min)

Min 1. 10 hang power clean 60/40kg
Min 2. 10 chest to bar
Min 3. 25m shuttle runs. Accumulate 100-150m

Strength.

Front squat 3,3,3,3,3

Strict wide grip pull up 3 x max effort

Conditioning.
Teams of 2

2rds for reps
2min power snatch 40/30kg
2min lateral bar hop burpee
2min wall ball 10’/9′ 9/6kg