Archive

Skill.
Overhead squat.

Conditioning.
15min Amrap.
10 Ohs (Light).
200m Row.
20 Ab mat sit up.
200m Run.

Strength. Week 4.
A1. Sumo deadlift (Dead stop).
A2. Standing Filly press.

Conditioning.
Performance.
7min Amrap.
10 C&J.
3 BMU.

Fitness.
7min Amrap.
6/arm DB C&J.
6 Ring row.
6 Push up.

3 rounds

60/42 Cal row.
100 DU.
100m Unbroken D-ball carry.

Rest 2min.

Strength. Week 4.
Front squat contrast waves.
1,6,1,6,1,6

Strength accessory work.
9min omem.
1. 40sec DB Death march.
2. 40sec Goblet hold lateral box step overs.
3. 15-20sec/side Star plank.

Conditioning. (Nasal breathing only).
2x12min Amrap/6min Rest.

A.
20/15 Cal row.
15 T2B.
10 HRPU.

B.
15/10. AAB cal.
10 Dual DB Stoh.
5 NP BBJ.

Oly. Week 1.
Snatch (Any style).
10min build to tough single.
Then.
4 x 30sec Amrap @80%. 60sec Rest.

Conditioning.
3 rounds 30sec Work/30sec Rest.
1. Wall ball.
2. Alt DB Snatch.
3. Double unders.
4. Alt DB Power cluster.

A.
10min Amrap.
10 Power snatch 35/25kg.
100m Run.
10 Overhead squat.
100m Run.

Rest 5min.

B. 8min Amrap.
5 D-ball Ground to Shoulder (Tough weight).
10 Ring push up.
10 Dual DB Rows 2×22.5/15kg.

5min Rest.

C. 3rds.
20 Weighted Russian twists.
30sec Hollow hold.
30sec Arch hold.
Rest as needed

Strength. Week 3.
A1. CG Sumo deadlift (Dead stop).
A2. Standing SA press.

Conditioning.
Performance.
9min Amrap.
3 Shspu + 6 Khspu (Unbroken).
12 KBS.
15 BJ.

Fitness.
3 Strict press + 6 Push press.
12 KBS.
15 BJSD.

30min Amrap.

500m/400m Row.
50 Air squat.
1.2km/1.0km AAB.
50 Ab mat sit up.
100m Single arm Farmers carry (50m/arm).

Strength. Week 3.
Front squat waves.
1,6,1,6,1,6.

Then.

9min omem.
1. DB Death march.
2. KB Lateral BSO.
3. 15-20sec/side Star plank.