Category: Uncategorized

Strength.

Strict press 3,3,3,3,3

Conditioning.

3rft
42 double unders
15 push press 50/35kg
9 chest to bar

Catch up on any strength/skill work you have missed this week or spend 10-15min working on 1-2 skills.

Conditioning.

5 rds for total reps
20sec kettlebell swings 24/16kg
10sec rest
20sec lateral box jump overs 20″
10sec rest
20sec ground to overhead with bumper 20/10kg
10sec rest
20sec air squat
10sec rest

Skill.

7 x every 2min 2 hang clean + 1 power jerk (no heavier than 70%)

Conditioning.

Hero workout ‘DT’

5rft
12 deadlift 70/50kg
9 hang power clean
6 power jerk

Conditioning.

4rds
7 toes to bar
7 target burpees

After 4rds run 400m

4rds
7 power snatch 45/30kg
7 overhead squat

After 4rds run 400m

4rds
7 toes to bar
7 target burpees

Conditioning.

20min amrap
Teams of 4

80 box jump 24/20
80 pull up
80 squats
80 push up

One athlete must row 250m and one athlete must run 200m

Team workout

Skill.

7 x 2 hang snatch (no heavier than 70%)

Conditioning.

‘Karabel’
10rft

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

Catch up or spend 10-15min working on 1-2 skills.

Conditioning.
‘Jackie’

1000m row
50 thrusters 20/15kg
30 pull up

The Outside

Strength.

Strict press 3,3,3,3,3 (not 3rm)

Conditioning.

7 muscle up
14 kettlebell snatch 24/16kg
100 double unders
14 kettlebell snatch
7 muscle up

Conditioning.

20 clean & jerk 60/40kg
20 toes to bar
20 burpees
15 clean & jerk
15 toes to far
15 burpees
10 clean & jerk
10 toes to bar
10 burpees
5 clean & jerk
5 toes to bar
5 burpees