Category: Uncategorized

Strength.

Back squat

15min to work up to a heavy 5 rep.

Conditioning.

5 x 60sec amrap
5 box jump 24/20
10 kettlebell swings 24/16kg
5 box jump
5 thrusters 50/35kg

60sec rest between amraps

Strength.

Strict press 5,5,5,5,5

Conditioning.

6 rounds for time
12 shoulder to overhead 52.5/35kg
50 double unders

Strength.

3rm strict weighted pull up

Scaling for this. See whiteboard

Skill.

Handstand push up

Conditioning.
12min amrap (you chose)

A. Cindy 5 pull up 10 push up 15 squat
Or
B. Mary 5 hspu 10 pistols 15 pull up

Strength.

Front rack lunges 5 x 5 each leg

Conditioning.

9min amrap

9 deadlift 70/50kg
12 push up
15 step down box jump 24/20

Strength.

1RM Front squat

Conditioning.

7min amrap
5 strict chin up
10 sit up
20 lunges

Skill.

12min working on Turkish get up’s.
(Use kettlebell or barbell)

Conditioning.

21-15-9-3-9-15-21

Burpee
Wall ball 9/6kg 10’/9′

Strength.

12min work up to heavy 5 rep floor press.

Conditioning.

5 x 2min amrap 2min rest btw each amrap

5 push press 50/35kg
10 deadlift
15 box jump 24/20

Skill.

Snatch. 12min work up to a heavy single. (no more than 2 misses)

Conditioning.

7min amrap of wall balls 9/6kg 10’/9′. Omem 3 power snatches 60/40kg

Finisher.

3 x 60sec weighted planks

Strength.  Week 3 of squat cycle

Front squat 6 x 3 @ 85%

Conditioning.

5min amrap

15 air squat

5 deadlift 120/80kg

2min rest

3min amrap

7 toes to bar

21 double unders