Monday:

Conditioning

30 AMRAP:

1km Row / Ski / 2.5km Bike (1.5 mile)
30 X Burpee
20 X DB Hang Clean @22.5/15kg

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Tuesday:

Barbell – Power Snatch Complex

A.

Build to a Heavy Technical 3 Position Power Snatch Complex @RPE 8:

1 X High Hang Power Snatch
1 X Hang Power Snatch
1 X Power Snatch

Rest 90s Between Sets

Note: The aim is to focus on technique rather than outright power by adding range with each position. This complex will be reversed over the coming weeks to focus more on producing power.

B.

Strength – Snatch Deadlift

4 X 3 Snatch Deadlift @ 120-130% of A

Rest 90s Between Sets

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Wednesday:

A.

Strength – Gymnastics

15 EMOM:
1- 30s Max Strict Pull Up
2- 30s Max Push Up
3- 30s Hollow Hold

B.

Metcon – For Time

21-15-9

‘Fast with Minimum Breaks’

Cals
Toes To Bar

Time Cap: 10 Mins

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Thursday:

A.

Strength – Single Leg Romanian Deadlift

3 X 7 Single Leg Romanian Deadlift (Each Side) @RPE 7-8)

*Use DB / KB as required to achieve RPE

Rest 90s Between Sets

B.

Metcon – 3 Rounds For Time:

400m Run
30 X Slam Ball @12/9kg (30/20lbs)
20 X Down Up

Time Cap: 20 Mins

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Friday:

A.

Strength – Back Squat

8 E2MOM (4 Sets)

3 X Back Squat @Tempo 3331 (RPE 8-9)

B.

Metcon – 4 Rounds For Time:

50 X DU / 100 X SU
25 X KB Swing @24/16kg
20 X V-Up

Time Cap: 14 Mins

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Saturday:

Team WOD

In Teams of 3

30 AMRAP:

Partition work as needed, 1 working at a time

300 X Cals
250 X Wall Ball @9/6kg
150 X Sit Up
100 X Lunges
50 X Toes To Bar

Gymnastics:

Week 3/3 – Upside Down

Week 3 of 3 of building Strength and Skill on the Handstand, covering the three main elements of all variations of; Handstand Push Up, Holds, and Handstand Walking. Includes Gymnastic Strength & Core Conditioning, Shoulder Mobility work, plus Homework!

*Please note that the minimum standard is to kick up against the wall safely

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Sunday:

Hero WOD ‘Falkel’

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

25 AMRAP:

8 X HSPU
8 X Box Jump @30/24″
1 X Rope Climb @15ft

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