Oly. Performance & Fitness.
12min omem.
1 High pull + 1 HPS + 1 PS.
Conditioning.
2rds 2min work/2min rest.
(Alternate between A&B).
Performance.
A.
20/15 Cal row.
Amrap D-ball GTS.
B.
Amrap.
5 OHS.
5 BJO.
Fitness.
A.
15/12 Cal row.
Amrap D-ball GTS.
B.
Amrap.
5 Goblet squat.
5 BJO.
Strength.
A1. CGB.
A2. KB FR Hold.
A3. DB Rows.
A4. Psoas March.
Conditioning.
8-10min for Quality.
Bar complex:
Pull up + CTB + MU.
10/arm DB Stoh.
10 V up/Tuck up.
Gymnastics. 10-12min.
Conditioning.
3x4min/2min Rest.
A. 12 Alt DB SN. 8 Box jump 30/24.
B. 6/arm DB C&J. 8 Burpee box jump overs 30/24.
C. 6/arm Hang DB Clean (Squat). 8 Burpee box jump overs 24/20.
Skill. Thrusters.
15min. Teams of 2.
5 TH.
5 AAB cal.
5 BOB.
Add 5 reps each rd.
‘Running Clock’
Performance.
0.00-7.00.
CF Open 13.4.
7.00-10.00.
Rest.
10.00-18.00.
C&J Complex. Build to max weight.
1 PC + 1 Stoh. + 1 HC + 1 Stoh.
Fitness.
0.00-7.00.
Climb the ladder
DB C&J/arm.
V up/Tuck up.
Add 2 reps.
7.00-10.00.
Rest.
10.00-18.00.
4RM PC.
30min Max distance.
Choose:
Row.
AAB.
Bike.
Ski.
On every 5min (Starting at 0.00) complete:
15 Dual DB/KB Stoh.
15 BJSD.
Strength. Final week.
Performance & Fitness.
CG Deadlift.
Conditionng.
Performance.
15min omem.
1. UB PU/CTB/MU.
2. BOB + DL.
3. AAB.
Fitness.
15min omem.
1. PU/RR.
2. BOKB + Dual KB DL.
3. AAB.
Conditioning.
4rds. Alternate between A&B every 3min (A+B 1 rd).
A. Cyclical.
B. Amrap
6 Hspu.
12 WB.
18 DU.
Strength. Final week.
Performance:
Pause Back squat.
Fitness:
A1. Box squat.
A2. SA tall kneeling LM press.
Conditioning.
‘Randy’ Compare to 12/12/16.
Conditioning.
Teams of 2. 25min Amrap.
500m/400m Row/1000m/800m AAB.
40 Alt DB Clean.
40 Ab mat sit up.
40 DB Push press.
40 DB BSO.
