Category: Uncategorized

Catch up on any strength/skill missed this week. Or work on gymnastic skills.

Conditioning.

6 rds of
30sec Max cal row
30sec rest
30sec waiter walk (switch arms each rd) 32/24kg
30sec rest

Strength.

Close grip bench 5,5,5,5,5
Or
Strict press 5,5,5,5,5

Kettlebell bent row 3×10

Conditioning.

10-1 shoulder to overhead 70/45kg
1-10 toes to bar

Skill.

15min on every 90sec 5 touch & go Power snatch. Start at 50% of Max Power snatch.

Conditioning.

10min amrap
200m run
12 chest to bar
6 burpee box jump 24/20

Strength.

Back squat 5,5,5,5,5. Heavier than last week.

Front rack reverse lunges 3×5 each leg @ 44% of Max back squat.

Conditioning.

3rft
20 wall ball 10’/9′ 9/6kg
10 ground to overhead 60/40kg

Team workout

Strength.

Deadlift 5,5,5,5,5

3 x Max effort strict pull up

Conditioning.

5 rds 90sec amrap

6 Power clean 60/40kg
6 Pull up
6 Box jump overs 24/20

90sec rest after each amrap.

Catch up on any strength/skill missed this week.

Gymnastic/Mobility
3RNFT
60sec handstand hold
30-40 hollow rocks
15-20 overhead squat with empty barbell

Conditioning.
8min amrap
8 Kettlebell taters 32/24kg
8 target burpees

Strength.

Close grip bench 5,5,5,5,5
Or
Strict press 5,5,5,5,5

Kettlebell bent row 3×10 each arm

Conditioning.
3rft
400m run
50 double unders
10 HSPU (strict or kip)

Skill.

12min omem. 1 Clean & Split Jerk. Start at 50% and add weight.

Conditioning.

9min amrap
3 thrusters 60/40kg
6 toes to bar
9 box jump 24/20

Strength.

Back squat 5,5,5,5,5. Heavier than last week.

Front rack reverse lunges 3×8 each leg @ 42% of Max Back squat.

Conditioning.

21-15-9

Snatch 40/30kg
Pull up

7min time cap.