Category: Uncategorized

Oly.

Snatch 6×3

Metcon.

4x2min ascending ladders

Kettlebell snatch 20/12kg
Handstand push up

3,6,9 etc.

Rest 60sec btw ladders

Strength.

Bench press (strict press grip)
3×2 @85%

Metcon.

7min amrap
6 strict chin up
8 deficit push up 4″/2″
12 box jump 24/20

Finisher
Banded pull aparts 3×20

Metcon.

4min Max cal Row/AAB
60sec rest
4min amrap
36 double unders
12 hang power clean 42.5/30kg
60sec rest
4min Max cal Row/AAB
60sec rest
4min amrap
36 double unders
12 hpc

Midline.

See whiteboard

Strength.

Speed back squats
8×3 @65%

Metcon.

3rft
10 deadlift 125/87.5kg
20 burpees

Strength.

Back squat 3×2 @85%

Metcon. Retest.

40-30-20-10
Wall ball
200m run after each rd.

Oly/Skill

Clean 6×3 (No heavier than 75%)

Metcon. Retest. Compare to 6th Sept’16

12min amrap
10 toes to bar
10 box jump 24/20
10 hang power snatch 35/25kg

Rest 30sec after each rd.

Gymnastics.

Around the world

Metcon. Retest. Compare to 9th sept’16

20min amrap
20 pull up
20 push press 42.5/30kg
20 air squat

Strength.

Bench press 3×10 @70%
Superset with
Banded pull aparts 3×15

Metcon. Retest. Compare to 7th Sept’16

3rft
10 ring push up
20 American swings 32/24kg

Strength.

Speed bench press
8×3 @65% of 1RM

Metcon.

4rft
9 deadlift 85/52.5kg
6 hang power clean
3 shoulder to overhead

Strength.

Back squat 3×10 @70% of 1RM

Metcon.

400m run
21 toes to bar
400m run
15 toes to bar
400m run
9 toes to bar