Saturday 17th February
Strength:
Strict handstand push up 3xmax
Strict chest to bar 3xmax
Met Con:
5 min AMRAP
Hang clean thrusters 70/47.5kg
* every drop perform 6 bar facing burpees
Strength:
Strict handstand push up 3xmax
Strict chest to bar 3xmax
Met Con:
5 min AMRAP
Hang clean thrusters 70/47.5kg
* every drop perform 6 bar facing burpees
Strength:
6x snatch pull + hang snatch + snatch
Met Con:
15 min AMRAP
10 muscle ups
15 burpees
20 v-sits
25 wall balls
Strength:
Weighted ring row + strict dips 4×8+max
Met Con:
800m run
Into
3 rds
7 stoh 80/55kg
14 chest to bar pull up
Strength:
Squat 5,4,3,2,1
Press 5,4,3,2,1
Met Con:
5 rds
10 deadlifts 140/95kg
50 double unders
Strength:
L-rope climb 5×2
Met Con:
3 rds
20 pull ups
30 push ups
40 sit ups
50 squats
Strength:
Clean 5×3
Met Con:
20 min AMRAP
12 toes to bar
12 oh lunge R arm 1x 22.5/15kg
12 oh lunge L arm 1x 22.5/15kg
12 box jumps 24/20”
Gym closed
Strength:
Weighted pull ups 3×5
Weighted dips 3×5
Met Con:
800m run
30 chest to bar
60 push ups
120 sit ups
60 push ups
30 chest to bar
800m run
Strength:
Power clean 5×4
Met Con:
5 rds
10m oh lunge 2×16/12kg
12 toes to bar
10m oh lunge
1 min plank
Strength:
Bar muscle up 3×5+
Double KB press 3×10
Met Con:
‘Mary’
20 min AMRAP
5 HSPU
10 pistol squats
15 pull ups