Hero Wod:- Kelly

Gymnastic skill
EMOM practice time (16 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on Pull ups, C2B, Butterfly or regular kipping*
4 – Rest
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Metcon:-
3 Rounds
Run 400m
16 KB swings 32/24kg
8 Burpees

Strength:-
Snatch balance primer or OHS for beginners
4 x 2

5-4-3-2-1 Squat Snatch
First set at 75% then build weight and reduce reps

Metcon:-
4 Rounds
42 Double Unders
21 Wallballs 9/6kg
12 DB snatch 22.5/15kg

Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
30-45 secs Weighted russian twists

Metcon:-
5 rounds for time of:
24 Air squats
16 Bar Facing Burpees
8 STOH
4 Thrusters
Rest 1 minute between rounds.

W: 47.5kg
M: 70kg

Strength:-
Front Squat to a heavy single
Then 3×5

Metcon
Every 4 mins X 4 rounds
400m Run
Max Muscle ups or T2B to the 3 min mark

Handstand work, for quality;-
10 min EMOM
1 – 2-3 Wall walks
2 – 20 sec dish / hollow hold
3 – 20 sec arch hold
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
5 – 1 min rest

Then 10 mins on skill, handstand holds or handstand walking.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking

Metcon:-
9-15-21
Burpee Box Jump Overs 24?/20?
Power Clean and Jerks 60/42.5kg

Bank Holiday

25 min AMRAP
Team of 3- Waterfall style
15/12 Cals row
6 Squat Cleans 60/42.5kg
3 STOH 60/42.5kg
1 Rope climb

Rest 5 mins

For time (shared reps):-
100 Reps of
Pull ups

Hero Wod – Holbrook

Strength:-
Snatch balance primer or OHS for beginners
4 x 2

5-4-3-2-1 Squat Snatch
First set at 75% then build weight and reduce reps

Metcon:-
In a pair (complete the following for time, share reps)
80 Wall balls 9/6kg
60 Pull ups
30 Partner Situps 9/6kg
60 DB STOH 2×22.5/15kg
80 Walking single arm OH lunge 1×22.5/15kg”

Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
30-45 secs Weighted russian twists

Metcon:-
50-40-30-20-10 reps for time of:
Kettlebell swings 32/24kg
*Run 400 meters after each set

Finisher:-
Partner abs 3 sets

*12x front / left / right / candle sticks*