Category: Uncategorized

Conditioning.

5min amrap
5 bench press bodyweight
1 rope climb
2min rest
5min amrap
10 toes to bar
5 box jump 30/24
2min rest
5min amrap
15-12-9
Power clean 60/40kg
Ring dips

Skill.

MisFit Clean Complex. Build to a max.

Power clean + Power jerk + Front squat + Hang clean + Split jerk.

Conditioning.
5rds for total reps.
30sec cal row
30sec rest
30sec thrusters 42.5/30kg
30sec rest
30sec kettlebell swings 24/16kg
30sec rest

Catch up or skill work.

Conditioning.

12min amrap
20 alternating kettlebell snatch 24/16kg
10 burpee box jump 24/20

Strength.

Back squat 5RM. Then 3×5@90% of 5RM

Conditioning.

3rft
10 deadlift 125/82.5kg
50 double unders

Strength.

Push press 5RM

Conditioning.

3x4min amrap

5 strict hspu
10 alternating pistols
15 pull up

Rest 60sec btw amraps
Start next amrap where you finished.

Conditioning. ‘Open Prep’

‘Ben Bergeron Open Test’

20min amrap

50 wall ball 10’/9′ 9/6kg
50 double unders
40 box jump 24/20
40 toes to bar
30 chest to bar
30 burpees
20 p.clean 65/45kg
20 p.jerk 65/45kg
10 p.snatch 65/45kg
10 muscle up

Strength.

Deadlift 1RM

Conditioning.

5rds. In 60sec complete
5 axle hang power clean 60/40kg
10 front rack lunges
Amrap muscle up’s in remaining time.

60sec rest btw rds.

Catch up or Skill work.

Conditioning.

12min amrap.
30 toes to bar
50 thrusters 20/15kg
800m run or 1000m row

Skill.

Split jerk 5×1 @90-100+%

Conditioning.

Freddy’s Revenge. Compare to 27th May’14

5rft
5 shoulder to overhead 85/60kg
10 Burpees

Skill.

Toes to bar.
Adv. 7min amrap 10 unbroken perfect reps.
Beg. Toes to bar progressions.

Conditioning.
20min amrap

30 air squat
15 power clean 52.5/35kg
5 strict chest to bar
100 double unders