Category: Uncategorized

Skill/Strength.

7 x 1 Push press + 1 Split jerk (2sec pause in dip)

Conditioning.

4 rds omem.
1. 15/10 Cal row
2. 8-10 Double Kettlebell push press 24/16kg
3. 10 Box jump overs 24/20

Skill.

10min omem 3 Power snatch @ 75%

Conditioning.

3 x 3min amrap
7 Snatch 50/35kg
7 Chest to bar
7 Burpee

1min rest btw amraps

Strength.

Final week of cycle.
Back squat 4×8 @76%

3 x Max effort wide grip pull up

Conditioning.
3rft
5 Hang power clean 70/45kg (60-65% of max)
10 Front squat
50 Double unders

Team workout.

Teams of 3

18min amrap. (Score max calories)

30 lateral burpee box jump overs 20″
30 deadlift 70/45kg
30 toes to bar

1 athlete works at a time
1 athlete must always be on a rower.

Skill/Strength.

2RM Overhead squat (32X1)

Conditioning.
In 12min complete
50-40-30-20-10
Wall ball 10’/9′ 9/6kg
Double unders

In remaining time time amrap muscle up

Skill.

Spend 10min working on Gymnastic skill of your choice.

Conditioning.

5rft
15 Russian swings 24/16kg
15 Deficit push up
400m run

Strength.

Push press 4 x 8 @73%

Conditioning.

9min amrap
6 Kettlebell push jerk 32/24kg
9 Step down box jump 24/20
12 Sit up with med ball throw 9/6kg

Strength.

Back squat 4×8 @74%

3x Max effort strict pull up

Conditioning.

10-8-6-4-2
Power clean 75/47.5kg
Bar jump burpee

Conditioning.

3rds for total reps

45sec 20m shuttle runs
15sec rest
45sec GTOH with plate 20/15kg
15sec rest
45sec box jump overs 20″
15 sec rest
45sec sit up
15sec rest
45sec thrusters 20/15kg
15sec rest

60sec rest after each rd.

Team workout