Strength

Push press 5-5-5-3-3-3 ascending

Conditioning

6 min amrap:
15/12 cal row or ski
15 shoulder to overhead 50/35k

rest 3 mins

6 min amrap:
5 toes to bar (rx+ 15)
10 down ups

Olympic lifting

Power snatch

Conditioning

For time in teams of 3:

Buy in 200/140/170 cal row or ski
Into 3 rounds:
50 toes to bar
50 box jump overs
50 power snatch 40/30k

Big Matt is off to the Turf Games today, hopefully not feeling too smashed from the first event which was last night and included a lot more running than he is usually comfortable with.

Should be a lot more Concept 2 machines for him to rip apart and heavy things to throw around today. Good luck Matt, hope they are well stocked up on chalk.

Strength

Front squat

5 @ 40%
5 @ 50%
5 @ 60%

Kipping pull up progressions

Conditioning

For time CAP 15

25 thrusters 40/30k
Run 400m
25 chest to bar
Run 400m
25 thrusters 40/30k

Strength

Strict press

5 @ 40%
5 @ 50%
5 @ 60%

Conditioning

3 rounds, 1 min each station

Wall balls 9/6
Calorie ski erg
Shoulder to overhead 35/25
Box jumps
Down ups
rest

Gymnastics

Strict pull ups EMOM 6

Kipping pull ups EMOM 6

Conditioning

For time:
30-20-10 DB snatch
Push ups

Rx+ ring push ups

Tonight is Coach Aaron’s last Wednesday of coaching so it would be really great if as many of you as possible could come along and say goodbye. He will still around training and hopefully covering me or Christine when we need him so it’s not goodbye.

Thanks Aaron for your great coaching and unbreakable smile through all your classes whatever the adversity 😉

Olympic lifting

2 power cleans
2 front squats
2 push jerks

Conditioning

‘Bane‘

For time CAP 25
30 handstand push ups
15 ring muscle ups
10 rounds:
3 power cleans 75/50
3 front squats 75/50
3 push jerks 75/50

Strength

Back Squat 10-10-10-10-10 ascending

Conditioning

Amrap over 5 rounds, 2 mins on 2 mins off:
Calorie row 15/12
10 kb swings
5  box jump overs

Strength

Deadlift

5 @ 40%
5 @ 50%
5 @ 60%

Strict hspu progressions

Conditioning

‘Annie‘

50-40-30-20-10
Double unders
Sit ups

Olympic complex

3 power clean & push jerk
2 thrusters
1 power snatch

Conditioning

‘Adderall‘

In a 10 minute window:
Run 1 mile
max Clean & Jerks 60/40k

rest 3 mins

In a 7 minute window:
Run 800m
max power snatch 50/35k

rest 3 mins

In a 4 minute window:
max thrusters 40/30k

Strength

Deadlift

1 @ 70%
1 @ 80%
1+ @ 90%

Conditioning

‘Donny‘

For time:
21-15-9-9-15-21
Deadlifts 100/70
Burpees