Conditioning.
Team of 2
8min to complete 1000m run then
amrap of burpee to plate.
At the 8min mark.
10min to complete 1000m run then
amrap of ground to overhead with bumper plate 20/10kg.
At the 18min mark.
12min to complete 1000m run then
amrap of overhead lunge with bumper plate 20/10kg.
Strength.
Snatch deadlift with 5sec eccentric
3,3,3,3,3
superset with strict hspu
Conditioning.
10,9,8,7,6,5,4,3,2,1 power snatch 42.5/30kg
10 pull up between each set.
Conditioning.
10min omem.
Odd min. 200m run
Even min. 20/15 wall ball 10’/9′ 9/6kg
Rest 3min. Then.
6min omem
6 thrusters 42.5/30kg
6 toes to bar.
(If you fail omem then workout becomes an amrap)
Skill.
15min work up to a heavy
2 position clean (hang,floor) + 1 power jerk
Conditioning.
Buy in 100 double unders.
then.
21-15-9
Hang power clean 60/40 kg
Hand release push up
Buy out 100 double unders
Strength.
Floor press 5,5,5,5,5
superset with
Strict toes to bar 5+ reps
Conditioning.
10min amrap
12 sit up
15 shoulder to overhead 50/35kg
18 step down box jump 24/20
Strength.
Tempo back squats (30X1) 5,5,5,5,5
Conditioning. Retest.
3 rounds for time of
10 chest to bar
10 front squat 70/45kg
10 burpee
Compare to 24th Jan.
Team workout. (In pairs)
400m buddy carry
60 hang power snatch 50/30kg
400m run in pairs
120 wall ball 9/6kg 10’/9′
400m run
60 push jerk 50/30kg
400m buddy carry
Strength.
15min work up to heavy 5 rep deadlift.
Conditioning.
4 rounds for time
10 power clean 42.5/30kg
10 front frack lunges 42.5/30kg
10 pull up
Skill. Pick 1-2 skills to work on.
Conditioning.
6min amrap
10 toes to bar
10 box jump 24/20
2min rest
6min amrap
15 kettlebell swingsv24/16kg
30 double unders
Strength.
Push press 3,3,3,3,3,3
Conditioning.
10min amrap
5 push press @ 75% of 3 rep
30 air squat
200m run
