Strength and skill
Deadlift 8-8-8-8-8
Conditioning
AMRAP 14:
5 deadlifts 100/70kg
10 pushups
15 box jumps
Pull ups and emom
Gymnastics
Pull up progressions
Conditioning
EMOM 20:
100m shuttle
thrusters 40/30
c2b pull ups
box jump overs
Squat and chipper
Strength
Overhead squat or front squat 5-5-5-5-5 linear
Conditioning
For time, CAP 15
10 overhead squats 40/30
30 push ups
50 kb swings 24/16
70 double unders
50 kb swings 24/16
30 push ups
10 overhead squats 40/30
Deadlift & conditioning
Strength
Deadlift 3-3-3-3-3 linear
s/s hspu progressions
Conditioning
Amrap in 16 mins,
2 mins work, 2 mins rest
Calorie row 25/20
12 burpees over the rower
rx+ 30/25 cal row
15 burpees over the rower
Power clean & conditioning
Strength
Power Clean
Conditioning
10 min ladder: 3,6,9,12,15,18…..
wall balls
power cleans 50/35 (rx+ 70/50)
db snatch 22.5/15 (rx+ 32.5/22.5)
Shoulder to overhead
Strength and skill
Push press 5-5-5
Push jerk 3-3-3
Conditioning
AMRAP 18
Run 200m
10 ground to overhead 60/40kg
30 abmat sit-ups
Deadlift and amrap
Strength
Deadlift 3-3-3-3-3 linear
Conditioning
Amrap 14:
5 push press 50/35k
10 deadlift 50/35k
15 bar hop burpees
Front Squat & conditioning
Strength
Front Squat 3-3-3-3-3 ascending
Conditioning
For time: 21-18-15
chest to bar pull ups
thrusters 45/35k
Bodyweight & conditioning
Gymnastics
Strict pull ups s/s floor press
Conditioning
6 min amrap:
10 wall balls
10 burpees
rest 3 mins
6 min amrap:
max row for metres
Chipper & push press
Strength
Push press 5-5-5-5-5 ascending
Conditioning
For time CAP 20:
100 double unders
80 kb swings
60 down ups
40 deadlifts 60/40
20 push press 60/40
10 burpee muscle ups or pull ups