Archive

Strength. Week 4.
Front squat. Tempo 2221
2,2,2,2

Conditioning.
7min Amrap
4-6-8-10-12-14
Hspu (Open standard)
Alt DB Snatch (New standard)

3 rounds (alternate between A&B)
A.
4min working through
15 WB
12 Russian swings
9 BJSD

Rest 2min.

B.
4min working through
12/9 AAB cal
9 HPC
6 Push up

Rest 2mi .

Oly.
Hang snatch. 6×3 every 90sec.

Conditioning.
16min omem.
1. 30sec DU
2. 6 T&G Power snatch (moderate)
3. 6-10 Burpee BJO (New standard)
4. 40sec AAB @aerobic pace

A.
7min Amrap.
15/10 AAB cal.
5 Burpee BJSD.

Rest 3min.

B.
7min Amrap.
300m Row.
12 Alt DB C&J.

Rest 3min.

C.
7min Amrap.
50 SU.
20-30sec/side Side star plank.
20 Alt lunges.

Functional bodybuilding. Week 3.
See whiteboard.

Conditioning.
7min Grinder (move with purpose).
5 Dual KB sumo deadlift + 5 Dual KB hang clean.
10 Turkish sit up (5/arm).
8-10 Tempo ring rows.

Gymnastics.
Pick 1-2 skills and work on quality.

Conditioning.
4 x 3min Complete the following
250m/200m row
15 DB thrusters
Amrap CTB (unbroken sets) in remaining time.
Rest 90sec.

Strength.
Front squat week 3. Tempo 3331.
3,3,3,3.

Conditioning.
CF Open 13.2

Oly.
Hang clean 6×3 every 90sec.

Conditioning.
15min omem.
1. 3-5 Bar muscle up.
2. DB complex.
3. 40sec Row (Tough, repeatable effort).

A. 7min Amrap.
150m Row.
10 Goblet squat. Tempo 20X1.
150m Row.
20sec Ring row hold.
Rest 3min.
B. 7min Amrap.
10/7 AAB cal.
10 SA Russian swings.
10/7 AAB cal.
10 Sit up.
Rest 3min.
C. 7min Amrap.
40 DU.
10 NPU Burpee to plate.
10 GTOH with plate.

Functional bodybuilding (See whiteboard)
Upper/Lower body split.

Conditioning.
7min at Grinder pace.
5/arm SA Crossbody DB muscle snatch. AHAP.
5 BJSD 30/24.
5 Ring push up + 20sec Ring plank hold (External rotation).