Strength:
Push press 5×5
Strict pull ups 5×5+ add weight if easy over.6 reps
Then 3 rounds of max set push ups (normal, diamond, clap, deficit) rest at least a minute between sets
Barbell cycling
3-4 unbroken sets
10 Power clean & jerk
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU
5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets
10min AMRAP
20 Lunges 2×24/16kg (farmers hold)
15 T2B
10 Deadlifts 100/70kg
Hero Wod – Sam hero wod
Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit
Metcon:-
Alternating rounds with a partner
4 rounds
12/8 cal row + 10 Power cleans 55/35kg
12/8 cal row + 5 Burpee pull ups
12/8 cal row + 10 T2B
Strength:-
Power Snatch 5 x 3
Then 10min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B
T2B
Metcon:-
3 rounds
20 KB Swings 32/24kg*
20 Jumping lunges
20 Sit ups
*choose weight to go unbroken
Strength:-
5×5 Back Squat 20X1
Metcon:-
50 Cal row
40 Goblet Squats 24/16kg
30 DB Push press left arm 22.5/15kg
20 KB Deadlift 24/16kg
50 Ring Rows
20 KB Deadlift 24/16kg
30 DB Push press right arm 22.5/15kg
40 Goblet Squats 24/16kg
50 Cal row
Strength:
Push press 5×5
Strict pull ups 5×5+ add weight if easy over.6 reps
Then 3 rounds of max set push ups (normal, diamond, clap, deficit) rest at least a minute between sets
Barbell cycling:
3x unbroken sets
15 Power cleans
10 Front squats
5 STOH
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU
5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets
10min AMRAP
7 Power snatch 42.5/30kg
7 Box jumps 24/20
7 Pull ups
Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk
Metcon:-
3 rounds
24/17 Cal row
21 Wallballs 9/6kg
18 DB Snatch 22.5/15kg
15 Burpees
Rest 90 seconds
Hero Wod:- Remembrance Day wod