Tag Archives: strength

Week commencing 31st January

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Sunday

15 mins to build to a max 3 pos snatch

hip,knee, floor.

AMRAP 15

15 power snatch at 40/25

30 double unders

 

Monday

HSPU skill/Strength practice

Every 2 mins for 10 rounds

10-12 Thrusters 45/30

6-8 Burpees over the bar

 

Tuesday

Muscle up skill practice.

For time

Amrap 20

50 cal row

40 wall balls 15/9

30 kettle bell swings 32/24kg

20 box jumps 30/24

10 muscle ups (10 chest to bar/dips)

Wednesday

Back Squat 8-8-8-8

add from last week. Not an 8 rep max. 3 weeks at 8 reps

ALT EMOM 12

  1. 5-7 power cleans 80/45kg

2. 7-9 HSPU (if 9 is too easy use deficit)

Thursday

5 rounds for max reps

1 min deadlifts 80/60

rest 30

1 min push ups

rest 30

1 min strict knees to elbow

rest 30.

Friday

Team WOD 9am at Westbay  in the pool!!!! (followed by Jam and Toast)

Sunday 13th December

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15 mins to establish a 1 rm complex

1 x Power clean

2 x Hang squat clean

2 x Split jerk

every 30 secs for 12 mins

1 x Power clean and Jerk @ 90% above

 

 

Monday 23rd November

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Back Squat 4-4-4-4-4

  • Increase from last week
  • Same weight across all sets

 

3 Rounds for max reps

  • 30 Secs on each
  • 32/24kg Throughout

Russian Kb swings

Rest

Left side push press

Rest

Russian kb Swings

Rest

Right side Press

Rest

Monday 2nd November

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skill practice

handstand, hamdstand push up

 

workout

 

with a 12 min running clock

1 min squat cleans

1 min stoh

2 mins squat cleans

2 mins stoh

3 min squat clean

3 min stoh

 

for max reps