Category: Uncategorized

Skill.

10min omem.

Snatch deadlift + hang high pull + hang snatch (no heavier than 70% of max)

Conditioning.

10min omem.

Odd min. 20 wall ball 10’/9′ 9/6kg

Even min. 20 kettlebell swings 24/16kg

Strength.

Pull up complex

5 sets of:

3 strict chest to bar

3 strict pull up

3 Kipping chest to bar

Conditioning.

Buy in 400m run (all out effort for 400m)

then 3rds of

15 toes to bar

10 box jump 30/24

5 muscle up (bar or rings, which ever needs worked on the most)

then

Buy out 400m run

Skill.

15min work up to a heavy Bear complex.

Conditioning.

12min amrap

5 bear complex 60/40kg

30 double unders

Strength.

12min work up to heavy 3 rep push press.

Conditioning.

3 rounds for reps

60sec push press 42.5/30kg

60sec russian kettlebell swing 24/16kg

60 sec over box jump 24/20

60sec burpee

60sec sit up with bumper plate

60sec rest

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