Category: Uncategorized

Strength.

12min work up to heavy 5 rep floor press.

Conditioning.

5 x 2min amrap 2min rest btw each amrap

5 push press 50/35kg
10 deadlift
15 box jump 24/20

Skill.

Snatch. 12min work up to a heavy single. (no more than 2 misses)

Conditioning.

7min amrap of wall balls 9/6kg 10’/9′. Omem 3 power snatches 60/40kg

Finisher.

3 x 60sec weighted planks

Strength.  Week 3 of squat cycle

Front squat 6 x 3 @ 85%

Conditioning.

5min amrap

15 air squat

5 deadlift 120/80kg

2min rest

3min amrap

7 toes to bar

21 double unders

Conditioning.

‘Fight Gone Bad’

3 rounds for reps of:

60sec wall ball 9/6kg 10’/9′

60sec sumo deadlift high pull 35/25kg

60sec box jump 24/20

60sec push press 35/25kg

60sec cal row

60sec rest

Strength.

Back squat 5 x 3 @ 70%

Conditioning.

8min amrap

20 front rack lunges 45/30kg

10 weighted sit up

5 chest to bar (strict)

Strength.

Pendlay row 5,5,5,5

Skill work.

Novice. Wall walks

Advanced. Bar muscle up

Conditioning.

10min amrap

4 wall walks

6 strict chin ups

8 step down box jumps

Finisher.

Tabata sit up

Conditioning.

400m run

50 over box jump 24/20

50 deadlift 80/55kg

50 wall ball 9/6kg 10’/9′

50 ring dip

50 wall ball

50 deadlift

50 over box jump

400m run.

Strength.

Front squat 5 x 3 @ 80%.

Conditioning.

5 rounds (1:1) in 2min complete amrap of

7 hang power snatch 35/25kg

7 box jump 30/24

rest 2min between rounds.

Skill.

Snatch complex. Snatch high pull + power snatch + overhead squat

Conditioning.

alternating tabata.

squat and press up.

Finisher.

accumulate 2min in a L-hold.