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Strength. Week 3.
A. Max effort Wide grip bench press.
B. Skull crushers.

Conditioning.
10min Ladder
4 Push up
4 CTB
16 Alt DB Front rack reverse lunge 2×22.5/15kg
Add 2 reps to gymnastic movements each rd.

Gymnastics. Week 3.
Pistol progressions

Conditioning.
Teams of 3 (Each complete 3 rds)
A. 30/21 Cal row
B. D-ball ‘DT’ 40/30kg
C. AAB (Active rest + Nasal breathing)

Athletes rotate when Cal/Reps completed.

Strength. Week 3
A. Max effort Zercher squat
B. Goblet hold split squat 2×8-10/leg.

Conditioning
Performance
7min Amrap
7 Ohs
7 Hspu
7 BJ

Fitness
7min Amrap
7 KB goblet squat
7 Hrpu
7 BJSD

Skill. Rope climb

Conditioning
2 x 5min Amrap/3min Rest
Buy in 200m Run. In remaining time Amrap
10 SDLHP 35/25kg
10 Alt Reverse lunges
10 Push press 35/25kg

Weightlifting Week 2 Dynamic effort.
A. 10 x Every 30sec 1 Power snatch + 1 Hang Power snatch @ 60-70%.
Then.
B. 10 x Every 30sec 1 Snatch @ 60-70%.

Conditioning.
Performance
21-15-9 Power snatch 42.5/30kg.
Wall ball 10’/9′ 9/6kg.
9-7-5 BMU.

Fitness.
21-15-9 Dual KB Deadlift.
Wall ball.
9-7-5 Ring row. Push up.

800m Run/1KM Row/2KM AAB.
4min Amrap.
12 Alt DB SN 22.5/15kg.
12 BJSD24/20.
800m Run/1KM Row/2KM AAB.

Rest 5min.

Repeat.

Strength. Week 2
A. Max effort Strict press
Build to heavy single.
B. Barbell skull crushers
2 x 10-12.

Conditioning
12min omem (30sec work)
1. CTB
2. AAB
3. Bench press
4. Hollow rocks

Gymnastics. Week 2.
Handstand walk progressions

Conditioning.
Teams of 2.
20min Amrap
25/18 Cal row
20 Target burpee
18/13 AAB cal
20 DB Power clean
10 DB Box step overs

Strength. Week 2.
A. Max effort
Snatch grip deadlift
5,4,3,2,1 then
2-3 Singles.
B. Bulgarian split squat
2×10-15 @ BW

Conditioning.
Performance
6min Amrap.
12 T2B
3 Hang power clean 80/55kg
3 Front squat 80/55kg

Fitness.
12 V up/Tuck up/Ab mat sit up
6 Heavy Russian swings
6 Goblet squat

Mash up.

A. 10min build up heavy 30m Hand over Hand Rope Sled pull.

Rest 5min.

B. 9-15-21 DB Push press 2×22.5/15kg. 200m Run after each set.

Rest 5min. C.

30-20-10 Cal Row. Dual KB Deadlift 32/24kg.