Strength.
Strict press 5,5,5,5,5
Conditioning.
6 rounds for time
12 shoulder to overhead 52.5/35kg
50 double unders
Strength.
Strict press 5,5,5,5,5
Conditioning.
6 rounds for time
12 shoulder to overhead 52.5/35kg
50 double unders
Strength.
3rm strict weighted pull up
Scaling for this. See whiteboard
Skill.
Handstand push up
Conditioning.
12min amrap (you chose)
A. Cindy 5 pull up 10 push up 15 squat
Or
B. Mary 5 hspu 10 pistols 15 pull up
Skill.
2rm high hang snatch
Conditioning.
In 8min complete:
12-15-9
Hang power snatch 40/30kg
Toes to bar
In remaining time amrap bar touching burpee
Strength.
Front rack lunges 5 x 5 each leg
Conditioning.
9min amrap
9 deadlift 70/50kg
12 push up
15 step down box jump 24/20
Strength.
1RM Front squat
Conditioning.
7min amrap
5 strict chin up
10 sit up
20 lunges
Skill.
12min working on Turkish get up’s.
(Use kettlebell or barbell)
Conditioning.
21-15-9-3-9-15-21
Burpee
Wall ball 9/6kg 10’/9′
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.
Heavy 5 rep touch & go power clean
Conditioning.
6min amrap
5 pull up
10 power clean 42.5/30kg
15 double unders
Rest 1min
Then accumulate 2min in a L-hold
Strength. Week 5 squat cycle
Front squat 3 x 1 @ 95%
Conditioning.
10min amrap
10 hand release push up
15 toes to bar
20 thrusters 20/15kg
Conditioning. 20min amrap in teams of 2
50 kettlebell swings 24/16kg
50 weighted walking lunges
50 weighted sit up
50 shoulder to overhead 42.5/30kg
50 alternating kettlebell snatch 24/16kg
50 wall ball 9/6kg 10’/9′