26/03/2014 Wednesday

Workout

Strength

3min (3 attempts) Max L-Sit

3min Max Handstand Walk

Met Con

Ascending EMOM (15 Mins)

7 Burpees

1;2;3;.. Thrusters 43/30kg

25/03/2014 Tuesday

 

Workout

Strength

1RM Front Squat

Met Con

For time

12 Front Squat 70/45kg

12 Burpee-bar

9 Deadlift 70/45kg

9 Burpee-bar

6 Snatch 70/45kg

6 Burpee-bar

3 OHS 70/45kg

3 Burpee-bar

20/03/2014 Thursday

Workout

Strength

Push Press 3-3-3-3-3

Met Con

20 Min AMRAP

8 Strict L sit Pull-ups

10 Front Squat 80/55kg

19/03/2014 Wednesday

Workout

Technique

Hang Snatch

Met Con

15 Min AMRAP

7 Snatch (BW/3/4 BW)

2oo meter Run

 

16/03/2014 Tuesday

Workout

Met Con

Station 1

7 Min AMRAP

35 Double Unders

25 Push Press 20/15kg

Station 2

7 min Cut-off

1Km Row

35 Push Ups

Max Distance Row

Station 3

7 min Cut-off

Ascending reps 3,6,9,..

Burpee

Toes to Bar

 

14/03/2014 Friday

Workout

Strength

Clean and Jerk 1-1-1-1-1-1-1-1-1-1

Technique

14.3 preperation