Category: Uncategorized

Strength.

final wk of tempo back squat 5,5,5,5,5

heavier than last wk.

Conditioning.

50-40-30-20-10 double unders

15 overhead squats 42.5/30kg after each set

Skill.

10min working on handstands.

Conditioning. Teams of 2

18min amrap

200m run in pairs

10 chest to bar

20 ground to overhead 20/15kg

30 box step up with plate 20/15kg

Teams of 2.

12min establish 2rm thrusters (combined)

Rest 5min

then 10min amrap

15-12-9-6-3

thurusters 60/40kg

toes to bar

Pick 1-2 skills to work on.

Conditioning.

18min omem.

1min. 15 Unbroken wall ball 10’/9′ 9/6kg

2min. 15 Double kettlebell swing 24/16kg

3min. 10 burpee box jump 24/20

repeat this format for remainder of the 18min.

Skill.

12 min work up to heavy snatch high pull + power snatch

Conditioning.

5 rounds for time

12 snatch deadlift 60/40kg

6 power snatch

3 overhead squat

Strength.

Floor press 3,3,3,3,3

Conditioning.

8min amrap

8 pull up

12 hand release push up

24 double unders

Then accumulate 2min in a L-hold after amr

Strength.

Tempo back squat 5,5,5,5,5  (heavier than last wk)

Conditioning.

21-15-9

box jump 24/20

power clean & jerk 42.5/30kg

burpee

Conditioning. Teams of 2

100m overhead carry 20/10kg (each team member does 100m oh carry)

80 pull up

60 thrusters 42.5/30kg

40 burpee onto plate

200m run

40 burpee onto plate

60 thrusters 42.5/30kg

80 toes to bar

100m overhead carry 20/10kg  (each team member does 100m oh carry)

Skill.

15min work up to a heavy snatch single.

Conditioning.

‘Isabel’ (compare to 22nd April)

30 snatches 60/40kg

Skill.

Pick 1-2 skills to work on.

Conditioning.

4 rounds for total reps

40sec at each movement 20sec rest

Target burpee

Wall ball 10’/9′ 9/6kg

Single arm kettlebell swings (alternating) 24/16kg

Box jump overs 24/20″