Archive

Strength. Retest.

Power jerk 1RM. Compare to 3/4/18.

Conditioning. Repeat. Compare to 3/4/18.

2x8min amraps. 3min Rest.

A.

20 WB

10 NJB

200m run

B.

20 DB C&J

10 NPBBJ

15 SU

Conditionng.

30min. Teams of 3.

60/45 AAB/Row cal

3rds of Axle bar DT

12 DL

9 HPC

6 PJ

Skill. Split jerk

Conditioning.

3x5min Amrap/3mn rest.

5 Burpee over KB

10 KBS

15 WB

Strength. Week 7.

A1. CGB

A2. Shspu

Conditioning.

50 HPC

50 WTD SU

50 AAB/Row/800m Run (pick one that needs most work)

50 DB BSO

Strength. Week 7.

Back squat. Build to heavy 5.

3×5 @90%.

Accumulate 40-50 Ring rows.

Conditionng.

6min Amrap

6 DL

6 BJB

Strength. Week 8.

Push press. Tempo 22X2.

4,3,2,1

Conditioning.

2x7min Amrap/Rest 3min.

A.

14/12 Cal row.

10 DB C&J

8 T2B

B.

8 Alt KB TH

10 BJO

200m Run

‘Running Clock’

Teams of 2.

0-8min. Build to heavy PS + Ohs.

8-20min. 12min Amrap. 30 DU. 10 PS.

20-28min. Build to heavy PS + Ohs.

Skill.

D-ball cleans.

Conditioning.

Teams of 2. 20min.

1000m row

50 TH

40 D-ball CL

50 DB BSO

Strength. Week 6.

A1. Close grip bench press drop sets.

A2. Shspu drop sets.

Conditioning.

12min Amrap.

5 CTB

10 PU

15 SU

100m Run

Strength. Week 6.

Back squat

Build to heavy 8 reps.

Then 3 x 8 @90% of 8RM.

Conditioning.

10min Amrap.

10 Alt DB SN

10 T2B

15 WB