Category: Uncategorized

Strength.

Back squat. 20min build to 5RM.

Conditioning. (Retest, Compare to 8th Dec)

500m row
40 air squat
30 sit up
20 push up
10 pull up

Team workout.

Teams of 2
20min amrap

30 cal row
30 hang power clean 60/40kg
30 box jump overs 24/20
30 handstand push up
30 thrusters 60/40kg

Strength.

Deadlift 3×5 @70% of last weeks heavy set.

1 x Max effort strict pull up.

Conditioning.

400m run
42 wall ball 10’/9′ 9/6kg
21 pull up
30 wall ball
15 pull up
18 wall ball
9 pull up
400m run

Catch up on any strength/skill missed this week.

Conditioning.

6min ascending ladder

2 hang power snatch 50/35kg
2 lateral bar hop burpee

Add 2reps each rd.

Strength.

Close grip bench or Strict press 3×5 @ 75% of last weeks heavy set.

Kettlebell bent row 3×10 each arm.

Conditioning.

4min amrap
30 double unders
10 toes to bar

2min rest

4min amrap
10 box jump 24/20
10 diamond push up

Conditioning.

Hero workout ‘Hall’

5rds of
3 cleans 100/70kg
200m run
20 Kettlebell snatch (10 each arm) 24/16kg

2min rest btw rds

Strength.

Back squat 3×5 @ 75% of your heaviest set from last week.

Front rack reverse lunges 3×5 each leg @ 46%.

Conditioning.

7min amrap
7 thrusters 35/25kg
7 pull up
7 burpee

Team workout

Strength.

Deadlift 5,5,5,5,5

Conditioning.

12min amrap
100 double unders
800m run
40 kettlebell swings 24/16kg
20 pistols (alternating)
10 muscle up

Catch up on any strength/skill missed this week. Or work on gymnastic skills.

Conditioning.

6 rds of
30sec Max cal row
30sec rest
30sec waiter walk (switch arms each rd) 32/24kg
30sec rest