Monthly Archives: April 2017

Wednesday 26/04/2017

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Workout


Conditioning

Part A

Find a 1RM Overhead Squat

Part B 

Wod 1 

AMRAP 5

10 OHS @50% of A

10 KB Swings 24/16kg

Rest 2 Mins

Wod 2 

AMRAP 4

8 OHS @60% of A

8 KB Swings 24/16kg

Rest 2 Mins

Wod 3

AMRAP 3

6 OHS @70% of A

6 KB Swngs 24/16kg

 

Tuesday 25/04/2017

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Workout


Gymnastic Conditioning 

Ring Muscle up + Strict Dip

1+1,2+2,3+3,4+4,5+5


Conditioning

12 Min AMRAP

3,6,9,12,…

Squat Clean @60% 1RM

Deficit HSPU (2×2 20kg plates)

 

 

Monday 24/04/2017

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Workout


Buddy Wod

Wod 1

“Dealth by Squat”

6 Min Max Reps

Back Squat 100/65kg

Wod 2

15 Min AMRAP

9 Syncro Bar Facing Burpee

12 Alt DB Snatch 20/15kg

15 STOH 50/30kg

(Alt between DB Snatch and STOH per Round)

 

 

 

 

 

Friday 21/04/2017

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Workout


Skill

Snatch Technique


Conditioning

Wod

For Quality/Time

10 Squat Snatch @60%

8 Squat Snatch @65%

6 Squat Snatch @70%

4 Squat Snatch @80%

2 Squat Snatch @90%

 

 

Thursday 13/04/2017

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Workout


Conditioning

Buddy Wod

5 Min Max Reps per station. 

1 Min rest between stations. 

-Kipping HSPU

-Calorie Row

-DB Squat Clean 20/15kg

-OH Plate Lunge 20/15kg

-GHD Sit up