CrossFit (Level 2)
Deadlifts for strength, followed by 10 rounds of a single modality challenge (strength/endurance focus).
Power snatches, handstand push-ups, pistols and pull ups within a 15 minute AMRAP (conditioning focus).
Strength superset of dumbbell shoulder press and lateral raises then a 20 minute EMOM in pairs of push press and box jumps (strength/conditioning focus).
Kicking off the session with Pendlay Row and then an AMRAP of kettlebell swings, squats and lunges (strength/conditioning focus).
Benchmark ‘Grace’ (benchmark/conditioning focus).
Another AMRAP today with double-unders and back squats (conditioning focus).
A row test followed by a triplet of runs, weighted step-ups and knees-to-elbows (endurance/conditioning focus)
Unilateral push up strength
Bar muscle up negatives
False grip strength endurance
Headstand + handstand + handstand walk complex
Death by rope climb (or pull up/ring row)
Kipping mechanics & lat strength
Butterfly pul ups/kipping pull ups
Kettlebell push press
Olympic Weightlifting Club
Prowler drag 100m
Prowler harness 40m