Category: Uncategorized

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″

Strength.

Strict press 5,5,5

Push press 3,3,3

Conditioning.

10min amrap

200m run

8 handstand push up

12 chest to bar

Skill.

15min work up to a heavy hang power clean + power clean.

Conditioning.

7min ladder of

20 double unders

2 power clean 60/40kg

20 double unders

4 power clean 60/40kg

keep adding 2 reps to power cleans. Double unders remain at 20

Strength.

Tempo back squat 5,5,5,5,5

Increase weight from last week.

Conditioning.

10min amrap

8 strict toes to bar

8 thrusters 42.5/30kg

16 front rack lunges 42.5/30kg

Strength.

Pendlay row 5,5,5,5

Conditioning.

400m run

21 back squat 60/40kg

400m run

15 front squat 60/40kg

400m run

9 overhead squat 60/40kg

Pick 2 skills and spend 10min working on them.

Conditioning. (Workout today is about quality of movement. Take time to set up for each movement).

15min amrap

12 alternating kettlebell snatch 24/16kg

6 deficit hspu (6″/4″)

3 muscle up (rings/bar)

Strength.

Good Mornings

4,4,4,4,4

Conditioning.

5 rounds of 2min amrap 2min rest.

15 wall ball 10’/9′ 9/6kg

10 over box jump 24/20