Bootcamp

Skill/Strength: core
EOMOM 10'
6 strict TTB
12 hollow rock
24 mountain climbers

Conditioning: for time (16' TC)
buy in 600m run
3 rounds:
10 HR pushups
15 KBPS
20 KB lunges
check out: 600m run

Light: 8/12 Kg
Rx: 12/16 Kg
Adv: 16/24 Kg

CrossFit

Skill/Strength:
8x 15"on - 15"off (hollow hold)
4x 30"on - 30"off (handstand hold)
2x 60"on - 60" off (weighted plank)
(go heavy)

Conditioning: with a partner
24' AMRAP

Athlete 1: pinch hold (2 plates)
while
Athlete 2: plate OH lunges walk 20m
then switch
then both :
40 synchronise russian twists
20 synchronise burpees

Light: 5/10 Kg
Rx: 10/15 Kg
Adv: 15/20 Kg

by Michal

Strength

4x6 deadlifts 75%+
4x6 seated KB/DB strict press

accessory: 5x heavy sled push
3x 1' stone hold (or KB hold)

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