Archive

Strength. Week 7.

Power jerk 20X2

5,4,3,2

Conditioning.

2 x 6min/3min Rest.

A.

15 PS

12 ASQ

9 Burpee.

B.

9 SU

12 BJSD

15 DB PP

Oly. Retest. Compare to April 4th.

Power clean 1RM.

Conditioning. Retest. Compare to April 4th.

8min Amrap PC @90%.

Strength. Week 5.

A1. CGB Drop sets.

A2. SHSPU.

Conditioning.

10min Amrap.

75 DU.

20 DB C&J (10-arm).

75 DU.

20 CTB.

75 DU.

20 Alt DBS

Strength. Week 5.

Back squat. Build to heavy set of 10.

Then.

3×10 @90% of heaviest set.

Accumulate 40-50 Ring rows.

Conditioning.

7min Amrap.

3,6,9,12.

SDLHP

T2B

Strength. Week 6.

Push press. 20×2.

5,4,3,2.

Conditioning.

4 x 3min/3min rest.

300m/250m Row.

50 DU.

Amrap BBJO.

Teams of 3. 30min.

Buy in. 400m D-ball carry (Bear hug).

Remaining time Amrap.

42 D-ball squats.

30 PC.

18 CTB.

Run 200m.

Skill. Gymnastics.

Hollow & Arch body.

Conditioning.

Teams of 2. 20min work through

400m Row

30 WB

30 BJSD

30 KBS

Strength. Week 4.

A1. SA DB Floor press.

A2. Deficit parallette negative HSPU.

Conditioning.

12min omem.

1. 5 Burpee + Max T&G PC.

2. 50 DU.

3. 15/10 Cal Row.

Strength. Week 4.

A1. FR reverse lunges.

A2. Strict pull up.

Conditioning.

10min @ Grinder pace.

40 DL

40 SU

40 BJSD

40 PU

Strength. Week 5.

Power jerk 21X2.

12min build to heavy 3.

Conditioning.

4x3min amraps. Rest 90sec.

10 TH

100m Run