Category: Uncategorized

Oly.

6 sets. Every 2min complete

2 Snatch high pull + 1 Power snatch + 1 Snatch

Intervals.

4 x 3min Amraps.

6 Power snatch 45/30kg

9 Air squats

30 Double unders

Rest 90sec after each amrap.

Conditioning.

CF Coleraine Triathlon

2000m row

100 burpees

1 mile run (4 x 400m shuttles)

Strength.

Push press

10,10,10

Metcon.

15min amrap.

200m run

16 pull up

12 KB stoh 32/24kg (6 each arm)

rest 60sec after each rd.

Try to increase each rd. Pace first couple rds accordingly.

Strength. Retest.

Back squat 1RM.

Metcon.

6min ladder.

2 deadlift 100/70kg.

10 toes to bar.

4 deadlift.

10 toes to bar.

6 deadlift.

10 toes to bar.

Add 2 reps to deadlift each rd.

Beginners class.

25min Amrap

500m/350m row. 1000m/700m AAB (alternate).

20 GTOH 20/15kg.

20 box jump 24/20.

200m SA farmers carry (switch arms after 100m) AHAP.

Oly.

10min omem.

1 clean + 1 hang clean + 1 low hang clean

Metcon.

10min amrap.

10 hang power clean 70/47.5kg

8 front rack reverse lunges 70/47.5kg

6 d/b snatch 22.5/15kg

Metcon.

5rft.

15 American swings 32/24kg

15 Box jump 24/20

Run 400m

15 Burpee

15 Wall ball 10’/9′ 9/6kg

Gymnastics & Pressing strength.

8min omem.

1. 5-10 strict toes to bar.

2. 6-8 KB Z press.

Metcon.

16min omem.

1. 15 unbroken chest to bar.

2. 30sec AAB.

3. Strict ring dip. Max effort.

4. 30sec Row.

Strength.

Back squat

1×5 @80%

1×3 @85%

1×1 @90%

1×5 @85%

1×3 @90%

1×1 @95%

Metcon.

6min amrap.

7 thrusters 35/25kg

21 double unders

Basics class.

5min Complete 600m run. In remaining time

Amrap Cal row.

Rest 3min.

5min Amrap.

10 D/B push press 22.5/15kg.

10 Ab mat sit up.

Rest 3min.

5min Complete 600m run. In remaining time

Amrap AAB cal.

Rest 3min.

5min Amrap.

10 Ring rows

10 Burpees.