1. Warm up
2. Skill practise: ten minutes to practise handstand variations
3. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Knees to elbows, 10 reps
Band good mornings, 10 reps
(c) Run, 800 m
4. Recovery
Please have a look here and here for details times, scores, comments and videos for a similar version to part 3 of this workout.
1. Warm up
2. Skill practise: 15 minutes to work on clean and jerk technique and find a working weight for part 3.
3. Conditioning: for time:
70/50 kg squat clean and jerk, 30 reps
No dropping (unless the alternative is the bar landing on your head!). Hips must go below the knees on each rep, i.e. if you can't squat clean it then you will need to power clean and then front squat to full depth. Push or split jerk is allowed.
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill practise: fifteen minutes to work on pull ups:
(a) Kipping
(b) Butterfly
(c) Strict or L-sit
3. Conditioning: five rounds for time of:
20/15 kg plate overhead walking lunge, 15 m
Burpee, 21 reps
Let trailing knee gently kiss the ground on each lunge.
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Strength training:
Deadlift, 3-3-3-3-3-3
3. Recovery
* Optional conditioning: as many rounds as possible in 7 minutes of:
Double under, 25 reps
Wall climb, 5 reps
1. Warm up
2. Conditioning; "Barbara", five rounds, each for time of:
Pull up, 20 reps
Push up, 30 reps
Sit up, 40 reps
Squat, 50 reps
Rest precisely three minutes between each round. Score is total time.
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
