Archive

Conditioning. Teams of 3.

30min Amrap.

PC.

BJO.

WB.

See whiteboard for rep schemes.

Conditioning. Mixed modal aerobic test.

30min Amrap.

800m run.

20 Alt DBSN.

20 BU.

20 Alt LGE.

Oly.

10min. E2M. 5 T&G PS @65%.

Conditioning.

10min in pairs. Dumbbell ‘DT’

Strength. Week 9.

A1. CGB Drop sets.

A2. Deficit Shspu + Deficit Khspu.

Conditioning.

8rds in pairs (1:1).

10 PS.

12 BFB.

Strength. Final week.

Back squat. Build to heavy single.

3×1@90%.

Accumulate 20-25/arm. SA RR.

Conditioning.

8min Amrap.

12 DB OHRL (R).

24 DBC.

12 DB OHRL (L).

12 PU.

Conditioning.

30min Amrap. Teams of 2.

800m Run.

40 PP. (Partner Dead hang).

40 T2B. (Partner holds BB OH).

Oly.

Clean & Jerk. Build to heavy single.

Conditioning.

6min Amrap.

4 TH.

8 BJSD.

12 KBS.

Skill.

Med ball clean

DB Renegade rows

Conditioning.

4rds 60sec @each movement.

1. MBC

2. SU

3. RR

4. AAB

5. Rest

Strength. Week 8.

A1. CGB.

A2. Deficit Shspu + Khspu.

Conditioning.

12min Amrap.

35 DU

15 PP

35 DU

15 CTB

Strength. Week 8.

Back squat. Build to heavy 3.

Then.

3×3 @90% of 3RM.

3 x Strict pull up Amrap-1

Conditioning.

7min ladder

3,6,9,12 etc

PC

T2B