Category: Uncategorized

Strength.

Back squat 4×5 @ 70% of 5RM

Conditioning.

5rds
10 deadlift 100/70kg
10 sit up
10 box jump overs 24/20

Rest 1min after each rd.

Conditioning.

Team of 2.

In 20min complete
300 double unders

Then in remaining time ascending ladder of

10 partner med ball sit up 9/6kg
10 power cleans 45/30kg
10 target burpees

Add 5 reps each rd

Strength.

Sumo deadlift. Pull last weeks heavy 3 for 4 reps.

Conditioning.

12min amrap
400m run
30 wall ball 10’/9′ 9/6kg
30 chest to bar

Catch up on strength/skill or pick 1-2 skills to work on.

Conditioning.

21-15-9
Front squat 60/40kg
Lateral bar burpees

Conditioning.

Team of 2. 20min amrap

30 toes to bar
15 power snatch 60/40kg
30 box jump overs 30/24
15 overhead lunge 60/40kg

Skill.

Split jerk 6×2 @ 70% of 1RM

Conditioning.

In a 12min complete
6rds of
10 shoulder to overhead 65/42.5kg
50 double unders

In remaining time amrap muscle up

Strength.

Back squat 3 x 3 @95% of 5RM

Conditioning.

4rft
10 hang power clean 75/47.5kg
200m run

Conditioning.

Team of 2.

400m run
40 kettlebell swings 32/24kg
400m run
40 overhead squat 52.5/35kg
400m run
40 chest to bar
400m run
40 box jump 24/20
400m run
40 double kettlebell clean 20/12kg

Strength.

Sumo deadlift. Heavy 3 rep (reset each rep)

Conditioning.

7min ascending ladder
2 push press 52.5/35kg
2 burpees

Add 2 reps each rd

Catch up on strength/skill or pick 1-2 skills to work on.

Conditioning.

‘Intervals’
5rds 90sec amrap

5 deadlift 70/45kg
10 toes to bar
30 double unders

60sec rest btw amraps