Category: Uncategorized

Oly.

Snatch complex.

Conditioning.

9min Amrap.

9 box jump 24/20.

6 lateral burpees over barbell.

3 power snatch @80%+ of 1RM.

Skill/Conditioning.

12min omem.

1. 40sec double unders.

2. 5 d-ball cleans. AHAP.

3. 10-15 unbroken toes to rings.

3min rest.

12min omem.

1. 40sec AAB @75% effort.

2. 4-6/arm SA overhead squat.

3. 20sec/side Star side plank.

Strength.

Push press 8,8,8,8. Increase weight from 15th August.

Conditioning.

15min amrap.

200m run.

15 chest to bar.

10 handstand push up.

Strength.

Box squat 6×2. Start around 75-80%. Add weight each set. No fails!.

Conditioning.

7rft.

14 Wall ball 10’/9′ 9/6kg.

7 Hang power clean 52.5/35kg.

Basics Class.

‘Chipper’

Buy in: 200m SA Overhead carry (AHAP). Done in 4×50 shuttles.

70 Russian swings 24/16kg.

60 Wall ball 10’/9′ 9/6kg.

50 Ab mat sit up.

40 Hand release push up.

30 Cal row or AAB.

20 Burpee box step up 24/20.

Oly. Clean complex.

6sets. Every 2min.

2 high pulls + 1 power clean + 1 clean

Conditioning.

10min amrap

‘Unbroken DT’

12 Deadlift

9 Hang power clean

6 Poer jerk

Gymnastics.

Ring muscle up.

Conditioning.

20min amrap.

On every 4min complete

400m run

remaining time amrap

3 ring muscle up

6 d/b snatch 22.5/15kg

12 air squat

Strength.

Push press

10,10,10 (Increase weight from last week).

Intervals.

3min complete

12/18 Cal row

21 Burpee

Amrap Stoh 40/30kg.

Rest 3min.

3min complete

18/13 Cal row

18 Burpee

Amrap Stoh 50/35kg.

Rest 3min.

3min complete

15/10 Cal row

15 Burpee

Amrap Stoh 60/40kg.

Strength.

Box squat. Build to 3RM.

Metcon.

15-10-5-10-15

American swings 32/24kg

Box jump 30/24

Basics class.

‘Running Clock’

Teams of 2

0-3. Max distance AAB (Hard effort).

3-11. Ladder. 5 Swings AHAP. 5 Box jump. Add 5 reps each rd.

11-13. Rest/Transition.

13-16. Max distance Row (Hard effort).

16-24. Ladder. 5 SA KB Thrusters. 5 No push up Burpee. Add 5 reps each rd.