Powder Keg

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

 

Gymnastics & chipper

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

Lunge & Lead Foot

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

Gymnastics & EMOM

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

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