Archief voor november 2020

5 Rounds for reps 1min max toes to bar rest 45sec 1min double KB snatches @ 16/12kg per hand rest 45sec max time 17:30

A = Power Squat Snatch build up to a heavy triple drop and reset 4 min rest & transition time to B B = conditioning 4 Rounds for time 6 squat snatches @ 65% of A 9 burpees over the bar 12 box jump overs @ 24/20 no need to extend on top cut off…

6 Rounds for time 12 power push ups 12 V-ups 12 pull ups

A = Power 5 sets of 3 power cleans @ 75-85% drop and reset Main focus is speed! after every set, do 3-5 max height box jumps. B = conditioning Row 5min @ 80% effort rest 90sec 2min @ 90% effort

A = Gymnastics 4-6 sets of: 10 handstand supermans 10 handstand rocks 5 wall walks 5 strict wall facing handstand push up 3 min rest & transition time B = threshhold training Assault bike 10 rounds of max effort 30sec work 30sec rest max time 5 min

A = Gymnastics Dynamic hips to bar 12-20 reps total 3 min rest & transition time to B B = volume EMOM14 odd: 10 bar muscle ups even: 6 thrusters @ 60/40

A = Power Push Jerk build up to a heavy double B = conditioning 5 Rounds for reps max unbroken push jerks @ 70% of A rest 30sec max reps toes to bar rest 30sec

A = Power Banded resistent sprint 5 rounds of 20sec max effort 30sec rest max time 5min 5 min rest & transition time to B B = conditioning 4 Rounds for reps 30sec power snatch @ 35/22.5 rest 30sec 30sec max kcal row rest 30sec max time 8 min

A1 = Gymnastics Power push up 4 x 6-10 max time 8 min A2 V-up 4 x 10-15 max time 8 min B = Volume EMOM12 3 squat cleans @ 75% RM

4 Rounds for reps 90sec max handstand push ups 60sec max box jump overs @ 24/20inch 30sec max effort cals bike or row 1min rest max time 15