Category: Uncategorized

Strength.

Press complex.

5 sets 1 strict press + 3 push press + 4 power jerk. Start between 70-80% of Max strict press.

Conditioning.

10min Amrap.

15 Stoh 52.5/35kg

20 ab mat sit up

15 pull up

Conditioning.

See whiteboard

Strength.

Box squat 3RM ‘Retest’.

Conditioning.

6rft.

30 double unders

10 thrusters 52.5/35kg

Beginners class.

25min Amrap. Teams of 2 (you go, I go).

12 wall ball 10’/9′ 9/6kg.

9 box jump overs 20″

6 no push up burpee

Partner completes 1 round while other partner rests.

Conditioning.

10min Amrap.

400m/300m AAB

5 each arm KB hang clean & jerk 24/16kg.

400m/300m AAB.

5 each arm KB hang snatch 24/16kg.

Rest 4min.

10min Amrap.

250m/200m Row.

10 toes to bar.

250m/200m Row.

10 push up.

Conditioning.

12min Amrap.

10-8-6-4-2

power clean 60/40kg

no push up burpee

pull up

Rest 2min.

12min build to heavy single clean (power or full).

Strength.

Push press 6,6,6,6. Increase weight from 5th Sept.

Intervals.

3 rounds (1:1 work/rest).

In 3min complete

500m/350m row.

In remaining time amrap

5 hang power snatch 35/25kg.

5 handstand push up.

Rest 3min after each rd.

Strength.

Speed box squats 6×2 @60% every 90sec.

Conditioning.

50 goblet squats 32/24kg.

50 ab mat sit up.

150 double unders.

50 deadlift 85/50kg.

50 box jump 24/20.

Conditioning.

‘Nate’

Conditioning.

10min ascending ladder

5 wall ball 10’/9′ 9/6kg

5 box jump 24/20

5 power snatch 35/25kg

Add 5 reps each after each rd.

Rest 3min.

10min build to heavy single snatch (power or full)