Category: Uncategorized

Conditioning.

4rft.
20 pull up
200m run
20 push up
200m run
20 squats
200m run
20 sit up

Strength.

Back squat 3 x 5 @70% of 5rm. (Speed!!!)

Conditioning.

3rft

20 hang snatch 42.5/30kg
50 double unders

Conditioning.

Teams of 2.

In 24min complete

300 double unders.

Then ascending ladder of

3 shoulder to overhead 60/40kg
6 sit up
9 kettlebell swings 24/16kg
12 target burpee

Add 3 reps each rd.

Skill.

7 x every 2min 2 Power snatch

Conditioning.

21 back squat 70/45kg
400m run
15 back squat
400m run
9 back squat
400m run

Strength.

Strict press 6,6,6,6

Conditioning.

30 lunges
20 hang power clean 60/40kg
25 pull up
20 push up
25 pull up
20 hang power clean 60/40kg
30 lunges

Skill.

Turkish get up 1 rep each arm.

Conditioning.

7 x on every 3min complete

250/200m row
30 double unders
12 alternating kettlebell snatch 24/16kg

Strength.
1rm Front squat.

Conditioning.

7min amrap
8 knees to elbow
8 wall ball 10’/9′ 9/6kg
8 box jump 30/24

Skill.

1RM Split Jerk.

Conditioning.

5rft
5 lateral bar jump burpee
7 shoulder to overhead 70/45kg
9 chest to bar

Team workout

Strength.

Speed back squat
5×3 @67.5%

Conditioning.

In pairs 15min amrap (you go, I go)

2 muscle up
4 handstand push up
8 kettlebell swing 32/24kg