Category: Uncategorized

Strength.

Sumo deadlift. Pull 3RM for 5reps.

Conditioning.

3rft

60 double unders

40 wall ball 10’/9′ 9/6kg

10 target burpees

Catch up or skill work.

Conditioning

3rft

20 med ball sit up 9/6kg

20 hang power clean 60/40kg

Skill.

Adv. Kipping Hspu technique

Beg. Strict Hspu progressions

Conditioning.

CFNE Strict Press Biathlon

800m run

21 unbroken strict press 52.5/35kg

800m run

18 unbroken strict press

800m run

15 unbroken strict press

200m run penalty each time you break on strict press

Skill.

Split jerk 5×1 @ 85-90%

Conditioning.

4min amrap

9 chest to bar

9 box jump overs

rest 90sec

3min amrap

6 chest to bar

6 box jump overs

Strength.

Front squat 5RM. Then 3×5 @90% of 5RM.

Conditioning.

6min ascending ladder

3 cleans 60/40kg

3 toes to bar

Add 3 reps each rd.

Halloween amrap. 20min partner workout.

31 shoulder to overhead 52.5/35kg

31 chest to bar

31 thrusters 52.5/35kg

31 toes to bar

31 handstand push up

31 american swings 24/16kg

31 double unders (each do 31 double unders)

31 box jump overs 24/20

31 synchronised burpees

31 sit ups

Strength.

Sumo deadlift. 4 reps at last weeks heavy 3.

Conditioning.

5rft.

5 power snatch 60/40kg

10 box jump 30/24 (step down)

rest 60sec after each rd.

Skill.

Split jerk 6×2 80-85% of 1RM.

Conditioning.

10mn amrap

5 chest to bar/pull up
10 push up
15 overhead lunges 42.5/30kg

Skill.

Power clean & Power jerk.
Build to a heavy double. (2sec pause in the catch in the power clean with feet no wider than shoulder width).

Conditioning.

15min omem.

3 power clean 70/45kg
3 front squat
3 power jerk

If you fail to complete 8min. Drop weight to finish rest of workout.

Strength.

Back squat. Build up to today’s 3RM
Then do. 3×3 @90% of today’s 3RM

Conditioning.

7min amrap
25 kettlebell swings 24/16kg
50 double unders