Strength.
A. Back squat. (build to 5RM. Increase weight from 10th April).
B. 5 x superset of
3 push press (build to 3RM. Increase weight from 10th April).
rest 60sec
5-10 strict chin up (increase reps from 10th April).
rest 60sec.
C.3 x max effort oh tricep extensions.
Basics class.
4min amrap.
300m AAB.
10 KB SDLHP
Rest 2min.
4min amrap.
5 Ring rows.
10 Air squats.
Rest 2min.
4min amrap.
10 KB push press (5 each arm).
10 Russin swings.
Rest 2min.
4min amrap.
Burpee box jump overs.
Oly.
12min omem.
1 power snatch + 1 snatch. Start @ 60% of Max power snatch.
Increase weight each set.
Metcon.
6min amrap.
30 double unders.
3 power snatch @ 85% of Max power snatch.
.
Gymnastics.
Strict handstand push up.
Intervals (95-100% effort)
3 x 5min Amraps
3 thrusters 35/25kg
3 down/up’s
add 3 reps after each rd.
Rest 3min after each rd.
Metcon. (75-85% effort).
12min Amrap.
500m/350m row
5 high box jump (step down)
5 plank walk outs
2min walking rest
12min Amrap
400m run
8 double KB cleans 24/16kg
30sec double KB overhead hold 24/16kg
Metcon.
25min Amrap in teams of 2.
60 pull up
30 front rack lunge 60/40kg
60 lateral bar jump burpees
30 SDLHP 60/40kg
60 ab mat sit up
Oly/Strength
10min omem.
1 power clean + 2 power jerk.
Increase weight each min.
Metcon.
50 front squats @70% of 1RM
Each time you break complete 5 strict handstand push ups
Gymnastics.
Toes to bar.
Intervals.
4 x 3min amraps at 90-95% effort.
9 d/b snatch (open standard) 22.5/15kg
7 box jump 24/20
5 chest to bar
Rest 2min after each amrap
Skill.
Double unders.
Metcon.
25min amrap.
500m/400m row. 1000m/800m AAB. (Alternate each rd).
Unbroken wall ball 10’/9′ 9/6kg. L1 20 reps. L2 15 reps. L3 10 reps.
400m run.
10 unbroken hang power cleans 52.5/35kg.
Strength.
A. Back squat. Build to 5RM. Increase weight from 3rd April.
B. 5 x Superset of
3 push press. Build to 3RM. Increase weight from 3rd April.
Rest 60sec.
5-10 strict chin up. Increase reps from 3rd April.
Rest 60sec.
