Archief voor mei 2020

Amrap 18 60 double unders 15 med ball throws 20/14lbs (wall ball minus the target – aim to get about 1 meter higher than the athlete’s reach) 60 double unders 20 ball overhead lunges 20/14lbs

Strength & conditioning A = strength elevated pike push up 5 x 8-12 single arm bent over row 5 x 8 per arm B = conditioning 3 rounds of: 30sec max reps burpees (focus on moving fast) 30sec rest 30sec max reps dumbbell snatches 22.5kg 30sec rest 30sec max reps V ups 30sec rest

30-20-10 one arm DB thrusters 27.5/17.5kg bike or rowing calories cut off t.b.k.

EMOM15 1st: 10-13 stone squats 55/43kg 2nd: 12-15 burpees 3rd: rest

5 Rounds for time of: 50 double unders 15 kettlebell swings 24/16kg cut off 10

Amrap 15 15 double kettlebell or dumbbell shoulder to overhead 20/12.5kg 15 double kettlebell or dumbbell front squats 20/12.5kg

2 Rounds for time 50 calories bike or 70 calories row 40 push ups 30 one arm dumbbell snatches 22.5/15kg cut off 18

A = strenght/stability turkish get up 4 x 4 per side as heavy as safely possible B = met-con 3 Rounds for max reps 45sec max KB swings 24/16kg 15sec rest 45sec max goblet squats 24/16kg 15sec rest 45sec max bent over rows on weaker arm 24/16kg 15sec rest 45sec bent over rows on stronger…

Amrap 15 8 stone 2 shoulders 43/35kg 60 double unders 12 stone squats 43/35 (held on shoulder or chest) 60 double unders