Category: Uncategorized

Strength.

Good mornings 4,4,4,4

Conditioning. Teams of 2

12min amrap

150 wall balls 10’/9′ 9/6kg

90 double unders (each team member must complete 90 double unders)

30 power cleans 80/55kg (must be touch & go reps)

Skill.

Advanced. 15min build up to heavy snatch single.

Beginner. 15min build up to heavy power snatch + overhead squat.

Conditioning.

Open workout 14.1

10min amrap

30 double unders

15 power snatch 35/25kg

Strength.

Front squat (3sec pause) 3,3,3,3,3. Go heavier than last wk.

Conditioning.

4 rounds for total reps

60 sec amrap 10 russian kettlebell swings 24/16kg

10 goblet squat

60sec burpee on to plate

60sec rest

Conditioning.

400m run

50 box jump overs 24/20

50 deadlift 80/55kg

50 pull up

50 hand release push up

50 pull up

50 deadlift

50 box jump overs

400m run

20min time cap

Strength.

Barbell lunges (bar behind neck) 10,10,10,10

Conditioning.

14min omem.

odd min amrap 5 thrusters 42.5/30kg 5 toes to bar

even min rest

Skill/Strength.

10min omem 2-5 strict handstand push up. Scaling options on the whiteboard.

Conditioning.

60sec max effort chest to bar

then.

21-15-9

push press 50/35kg

box jump 24/20

then.

60sec max effort chest to bar

Strength.

Front squat 3sec pause at bottom position.  3,3,3,3,3

Conditioning.

4 rounds of 400m run

1:1 work/rest

Skill. Spend 10min working on muscle up progressions.

Conditioning.

Coach Eve’s birthday workout.

10 rounds. Every 2min complete the following:

3 muscle up (bar or rings)

5 touch and go power cleans 80/55kg

7 burpee

Strength.

Strict press 5 x 5 @ 75%

superset with:

5 strict tempo pull up (3131)

Conditioning.

10min amrap of

5-10-15-20-25-30 wall ball 10’/9′ 9/6kg

between each rd do

10 kettlebell swings 24/16kg

20 double unders.

Score is total reps of wall ball.