Category: Uncategorized

Team workout.

Strength.

Front rack lunges 8,8,8,8,8 (4 each leg)

Conditionng.

3 rds for total reps

60 sec thrusters 35/25kg

60sec double unders

60sec hang power snatch 35/25kg

60sec over box jump 24/20

60sec rest

Conditioning.

Teams of 2

20min amrap

80 wall ball 10’/9′ 9/6kg

60 kettlebell cleans 24/16kg

40 toes to bar

20 handstand push up

Strength.

Push press 5 x 5 @ 70% of 1rm

Conditioning.

4 rft

5 bar facing burpee

7 shoulder to overhead 70/45kg

9 chest to bar

Skill.

12min work up to heavy clean (power or full)

Conditioning.

5rds. On every 3min complete

400m run

10 step down box jump 24/20

1 clean @ 90% (power or full)

Strength.

back squat 5 x 3 @70% of 1rm

Conditioning.

7min amrap

10 push up

15 goblet squat 24/16kg

20 sit up

Team of 2.

20min amrap

400m run

40 step down box jump 24/20

40 shoulder to overhead 60/40kg

40 air squat

40 partner burpee

Strength.

1rm deadlift

Conditioning.

Alternating tabata. (16 rds)

russian kettlebell swings 24/16kf

pull up

Conditioning.

20min amrap

50 overhead lunge with plate 20/15kg

40 toes to bar

30 thrusters 42.5/30kg

20 handstand push up

100 double unders

Skill.

snatch 1rm.

conditioning.

5rds 90sec

run 200m in remaining time amrap burpee box jump 24/20

rest 90sec btw rds