Category: Uncategorized

Strength.

Push press 1RM

Then.

Max effort strict pull up or chin up. 1 attempt only.

Metcon.

8-6-4-2-4-6-8
Chin up
16-12-8-4-8-12-16
Kettlebell push press 24/16kg

Oly.

Clean & Jerk Complex

Power clean + Clean + Front squat + P.jerk

Intervals.
12min omem.

Odd min. 7-10 burpee box jump 24/20
Even min. 30 double unders + 7 clean & jerk 50/35kg

Metcon.

4min Max distance row.
4min Amrap
21-15-9
Abmat sit up
Deficit push up 4″/2″

Rest 2min.

4min Max distance AAB
4min Amrap
21-15-9
Chest to bar
Hang power snatch 35/25kg

Strength.

Back squat. Build to heavy 5 rep. Not 5RM.

Accessory work.

See whiteboard.

Metcon.

7min Amrap.

20 wall ball 10’/9′ 9/6kg
15 SDLHP 45/30kg

Strength.

Bench press 1RM

Intervals.

4 x 2min amrap
10 box jump overs 24/20
10 KB clean (5 each arm) 32/24kg
Rest 2min

Strength.

Back squat 1 Rep Max

Metcon.

7min Amrap.
25 double unders
15 wall ball 10’/9′ 9/6kg
10 ab mat sit up

Gymnastics.

9min omem.
1. 10 hollow & arch
2. 10 seated pike leg lifts
3. 30-40sec handstand hold

Metcon.

18min Amrap.
5 hang power cleans 60/40kg
10 pull up
15 burpees

Oly.

Snatch Complex.

Hang power snatch + Hang snatch + Overhead squat

Metcon. Retest. Compare to July 10th’15

‘Isabel’

Strength.

Bench press
1 @90%
1 @92.5%
1 @95%

Metcon.

30 handstand push up
200m run
20 HSPU
200m run
10 HSPU
200m run

Gymnastics/Midline.

3×10 seated pike leg lifts

Intervals.

4rds for total reps.

60sec Max Cal row
60sec Max Russian swings 24/16kg
60sec Rest
60sec Max AAB cal
60sec Box jump overs 24/20
60sec Rest