Archive

Skill.

Deadlift + V up/Tuck up.

Conditioning.

2x10min/5min Rest.

A.

250m/200m Row.

5/arm DB C&J.

10 V up/Tuck up.

B.

15/10 AAB cal.

8 Axle bar deadlift.

8 Burpee over bar.

Strength. Week 6.

Performance & Fitness.

A1. Push press clusters.

A2. Ring row muscle up.

Conditioning.

14.2 & 15.2

Strength. Week 4.

Performance & Fitness.

Clean grip Deadlift.

4×5 @70%.

Conditioning.

3x4min/2min Rest.

Buy in 200m run.

In remaining time Amrap.

4 Target Burpee.

6 K2E.

8 Alt Pistols.

Strength. Week 2.

Performance.

A. Box squat. Heavy 3.

B. 1 x ME D-ball squat (Goal: 20 reps).

Fitness.

A1. Belt squats.

A2. Seated SA LM press.

Conditioning.

Performance & Fitness.

10min Amrap.

20 WB.

5/arm KB SN.

10 BJSD.

20min Amrap. Teams of 2.

60/45 Cal row.

50 Partner BB squats.

40 BOB.

30 DB BSO.

20 Gtoh (each).

Strength. Week 5.

Performance & Fitness.

A1. Push press.

A2. Upper body pull.

Conditioning.

Performance (12min cap).

50 DU.

25 Stoh.

50 DU.

25 PC.

50DU.

25 TH.

50 DU.

25 PC.

50 DU.

25 Stoh.

Fitness.

50 MC.

12/arm DB PP.

50 PH.

12/arm DB PC.

50 MC.

12/arm DB TH.

50 PH.

12/arm DB PC.

50 MC.

12/arm DB PP.

Strength. Week 3.

Performance & Fitness.

Deadlift 3×10 (Pause @ knee).

Conditioning.

3x5min Amraps/2min Rest.

In 5min complete

400m/350m row.

Remaining time Amrap

5 RD.

5/arm KB CL.

5 BJSD.

Performance & Fitness.

Oly.

3min omem 2 MS.

3min omem 2 TPS.

10min omem 2 PS.

Conditioning.

Performance.

Buy in 200m run.

15-12-9

PS.

CTB.

Buy out 200m run.

Fitness.

Buy in 200m run.

30-24-18

DB SN.

15-12-9

JCTB.

Buy out 200m run.

Strength. Week 1.

Performance.

Thrusters 15-10-5.

Fitness.

A1. RFEESS.

A2. SA LM Press.

Conditioning.

4x3min Amrap/60sec Rest.

2 WW.

8 T2B.

8/arm SA DB OHRL

Teams of 2.

20min Amrap.

100m FC (each).

50 WB.

40/30 Cal row.

20 D-ball onto box.

100 Medball Pec carry (each).