Category: Uncategorized

Strength.

Power jerk 3RM

Metcon.

21-15-9
Double Kettlebell shoulder to overhead 24/16kg
Chest to bar

Finisher.

3×15 tricep extensions

Gymnastics.
10min omem.

Odd min. 5-10 strict chin up
Even min. 8-12 pistols

See whiteboard for progressions.

Metcon.

12min Amrap
50 wall ball 10’/9′
150 double unders
50 wall ball
50 russian swings 32/24kg

Oly. Barbell cycling.

Power snatch 5RM Touch & Go.

Metcon.

18min omem.

Min1. 12/8 AAB cal
Min2. 5 Touch & Go P.snatch @70-75% of 5RM
Min3. 10 Handstand push up

Gymnastics.

Handstand push up.

Beg: strict progressions
Int: kipping technique
Adv: see whiteboard

Metcon.

16min Amrap
40 wall ball 10’/9′ 9/6kg
20 pull up
40/30 cal row

Strength.

Push press 1RM.

Intervals.

On the min every min.

4rounds.
Min 1. 40sec Max cal row
Min 2. 10 burpee box jump overs 24/20
Min 3. 40sec D-ball carry AHAP
Min 4. 30sec nose & toes hold

Strength.

Back squat. Heavy 5 rep. Increase weight from 21st Dec’16

Then.

3 x 8 box step up

Intervals.

3 x 2min ladder

Toes to bar
Kettlebell sumo deadlift high pull 32/24kg

3,3,6,6,9,9 add 3 reps each rd.

60sec rest after each ladder.

Oly. Barbell cycling.

Power clean touch & go 5RM.

Metcon.

12 power clean 75/52.5kg
21 bar facing burpee
9 power clean
15 bar facing burpee
6 power clean
9 bar facing burpee

Gymnastics.

Handstand push up.

Beg: progressions.
Int: kipping progressions.
Adv: 4-5 sets of 8-10 perfect reps with 3sec pause.

Metcon.

30-20-10
Hand release push up
Box jump 24/20
KB snatch 24/16kg (alternate)

Metcon.
‘Birthday wod’

30min Amrap. Teams of 3.

76 Double unders
40 Touch & Go P.cleans 60/40kg
16 Lateral bar jump burpee
30 Front squat 60/40kg
12 Strict chin up

An athlete must run 200m while other 2 work through Amrap. Athletes switch every 200m.

Metcon.

35-40min. Omem.

Min1. 40sec AAB
Min2. D-ball carry AHAP
Min3. 40sec Row
Min4. SA bottom up KB carry AHAP
Min5. Rest