Olympic lifting
Clean & Jerk
Conditioning
‘Powder Keg’
Amrap 5:
600m run
1 round of chest to bar Cindy
Amrap clean & jerks 50/35
rest 5 mins
Amrap 5:
400m run
2 rounds of chest to bar Cindy
Amrap clean & jerks 60/40
rest 5 mins
Amrap 5:
Run 200m
3 rounds chest to bar Cindy
Amrap clean & jerks 70/50
Strength
Push press 3-3-3-2-2-1-1-1 ascending weight
Between sets strict pull up progressions
Conditioning
30-20-10
Wall balls
Toes to bar
into:
10-20-30
Plate hop burpees
Bumper ground to overhead
Strength
Deadlift – 6-6-6-6-6 linear at 70%
Conditioning
12 min ladder:
2,4,6,8,10,12,14,16 etc
deadlift 80/60
strict hspu
100m shuttle
Strength
Thruster 3-3-3-3-3 ascending weight
Conditioning
Amrap 15:
60 doubles
30 db snatch
10 thrusters 70/50
Gymnastics strength
0-5 mins
10 ring rows
:30 second core hold
5-10 mins
10 true push ups
20 band pull aparts
10-15 mins
:30 sec hs hold
10 strict sit ups
Conditioning
For time: CAP 20
60 calorie row
50 air squats
40 alternating lunges
30 box jumps
20 burpees
10 hspu or wall walks
Strength
Front rack lunges 4-4-4-4-4 ascending weight
Conditioning
‘Lead Foot‘
4 min amrap:
27 cals
27 burpees
27 chest to bar
rest 4 mins
4 min amrap:
21 cals
21 burpees
21 toes to bar
rest 4 mins
4 min amrap:
15 cals
15 burpees
15 pull ups
‘Holleyman‘
In teams of 2, you go I go complete amrap:
5 wall balls
3 hspu
1 power clean 100/70k
Scaled
5 wall balls
3 hspu 1 abmat
1 power clean 70/50k
Strength
Strict press 3-3-3-3-3 ascending weight
Conditioning
20 min amrap:
Run 100m
1,2,3,4,5,6,7 burpee box jumps
Do 1 after first 100m, 2 after 2nd 100m and so on until 20 mins is up.
Olympic Lifting
Power snatch
Conditioning
5RFT:
200m run
12 toes to bar
9 power clean 50/35k
6 power snatch
Gymnastics
0:00-10:00:
:15 second handstand hold
:15 seconds hanging L-sit
3 handstand push ups
10:00-20:00:
3 tempo strict pull ups (3 seconds up, 3 seconds down)
:30 seconds core hold
Conditioning EMOM 15
a. row calories 15/12
b. db front rack squats 15
c. max push ups