Thursday 1st September
Strength:-
4 rounds
Max Strict C2B+ 10 diamond push ups
4 x 8 KB Press
Metcon:-
10 min Amrap
6 Push Press 60/40kg
9 Burpee Box jumps 24/20
12 HSPU
On completion you have 4 mins to establish a 1rm hang power clean.
Strength:-
4 rounds
Max Strict C2B+ 10 diamond push ups
4 x 8 KB Press
Metcon:-
10 min Amrap
6 Push Press 60/40kg
9 Burpee Box jumps 24/20
12 HSPU
On completion you have 4 mins to establish a 1rm hang power clean.
Strength:-
3 x 3 Power Clean
3 x 3 Split Jerk
Metcon:-
500m Row
into
6 rounds
6 GTOH 60/42.5kg
50 Double Unders
Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above
Metcon:-
16 min EMOM
Minute 1 – 1 round of Cindy* (RX+ 2 rounds)
Minute 2 – 15/10 Cals Bike (RX+ 20 / 15 Cal bike)
Minute 3 – 5 Thrusters + 5 burpees over the bar 60/40
Minute 4 – Rest
*Cindy
5 Pull ups
10 Push ups
15 Squats
Bank holiday, teams of 3
In 8 minutes, max cals on machine (choose bike or row)
2 mins rest
18 min AMRAP
90 Wallballs
60 Box jumps
30 Pull ups
15 Burpees
5 mins rest / transition
In 8 mins max weight complex for Bella:-
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead
Hero Wod:- Diego
Strength:-
5 x 5 Deadlift
Metcon:-
4 rounds
9 Power Snatch 50/35kg
15 Pull ups
400m run
Strength:-
4 rounds
4 x max Strict C2B+ 10 diamond push ups
4 x 8 KB Press
Metcon:-
10-1
Powerclean 65/45kg
HSPU
Strength:-
5 x 3 Power Clean
5 x 3 Split Jerk
Metcon:-
5 rounds
21 KB Swings 32/24kg
15 T2B
12 Pistols
Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above
Metcon:-
Individual chipper
500m row
50 DB snatch 22/5/15kg
50 ring rows
50 situps
50 DU’s
50 situps
50 ring rows
50 DB snatch 22/5/15kg
500m Row
Strength:-
4 x Max BMU*
3 x 20sec+ L-Sit (floor, paralettes, boxes)
*beginners kipping work for T2B or pull ups
Metcon:-
10 min AMRAP
10 Ring dips
10 Box jumps 30/24
5 Squat Cleans 80/55kg