Category: Uncategorized

Strength.

Overhead squat 2RM. Then 3×2 @90% of 2RM.

Conditioning.

8min amrap
9 snatch 42.5/30kg
7 box jump 24/20
5 deficit Hspu 4″/2″

Conditioning.

Team of 2.

6rds of Cindy
20 axle power cleans 60/40kg
4rds of Cindy
20 axle shoulder to overhead 60/40kg
2rds of Cindy
20 axle shoulder to overhead
4rds of Cindy
20 axle power cleans
6rds of Cindy

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