Category: Uncategorized

Strength.

Front squat

1×4 @80%
1×3 @85%
1×2 @87.5%
1×2 @92.5%
1×1 @97.5%

Conditioning.

7min amrap
7 burpees
7 air squat
7 hand release push up
7 atomic sit up

Conditioning.

Teams of 2.
0-10min row 2km.

Then at 10min begin

5rft
20 box jump overs 24/20
20 power jerk 52.5/35kg
20 Russian swings 24/16kg

Conditioning.

Teams of 2

30 power snatch 60/40kg
20 knees to elbow
25 front squat 60/40kg
30 push up
20 power snatch 60/40kg
40 toes to bar
15 shoulder to overhead 60/40kg
50 ring dips
10 power snatch 60/40kg
60 burpees

Strength.

Speed back squat 5×3 @62.5%

Conditioning.

‘Fran’
21-15-9
Thrusters 42.5/30kg
Pull up

Strength.

Strict press 4×6
Superset with
Strict chin up 4×8

Conditioning.
In pairs. 12min amrap

30 kettlebell snatch 24/16kg
20 partner burpees

Conditioning.

1000m run
25 ground to overhead 45/30kg
25 box jump 24/20
25 chest to bar
50 wall ball 10’/9′ 9/6kg
25 chest to bar
25 box jump
25 ground to overhead

Strength.

Front squat
1×6 @72.5%
1×4 @77.5%
1×3 @82.5%
1×3 @87.5%
1s4 @82.5%
1×6 @75%

Conditioning.

Buy in 100 double unders
Then.
3rds
12 deadlift 70/45kg
9 hang power clean
6 front rack lunges

Buy out 100 double unders

Skill.

7 x on every 2min do 1 snatch (power or full)

Conditioning.

21-15-9
Target burpee
Toes to bar
Push press 50/35kg

Strength.

Speed back squat 5×3 @62.5%

Conditioning.

4min amrap
3 power clean 70/45kg
6 front squat
9 hand release push up

Rest 2min.

4min amrap
2 power clean 70/45kg
4 front squat
8 hand release push up

Gymnastics.

Strict pull up 4×8 tempo 2020

Strict ring dip 4×8 tempo 2020

Conditioning.

‘Death by kettlebell swing & box jump’

Min 1. 1 KB swing 24/16kg. 1 Box jump 24/20
Min 2. 2 KB swing. 2 Box jump
Etc.