Archive

Skill.
Handstand walk progressions

Conditioning. (15min)
30 Cal row
30 BJO 24/20
30 SDLHP 52.5/35kg
15 DB Manmakers 22.5/15kg
30 SDLHP
30 BJO
30 Cal row

Weightlifting. Week 7 Dynamic effort
12min omem
1 Cluster + 1 Thruster
60-70% of Max Push press.

Conditioning.
Performance
8min Amrap
3 Knees to elbow
3 Clusters
6 K2E
3 Clusters
9 K2E
3 Clusters

Add 3 reps to K2E each rd
Add 3 reps to Clusters every 3rd rd.

See whiteboard for Scaled, RX, RX+ weights.

Fitness
8min Amrap
2 Hanging knee raises
2/arm DB clusters
4 HKR
2/arm DB clusters
6 HKR
2/arm DB clusters

Add 2 reps to HKR each rd.
Add 2 reps to clusters every 3rd rd.

3 rounds

2min Row/AAB
Into
3min Amrap
10 Russian swings
10 Prisoner box step up
Into
2min AAB/Row

Rest 3min between rounds.

Strength. Week 7
A. Max effort Incline bench press
B. Barbell JM press

Conditioning.
Performance.
10min Amrap
300m run
10 Shspu (40/45% of Max tested 13/5/19)

Fitness.
300m run
10 Strict press (Challenging weight)

Strength. Week 7.
A. Max effort Anderson squat
B. Barbell Good mornings

Conditioning.
12min omem.
1. 40sec BFB
2. 40sec complete
10 DB Deadlifts. Remaining time Amrap
DB Cleans
3. 50-70 Double unders

Scaled: 15/12.5kg
RX: 22.5/17.5kg
RX+: 30/22.5kg

30min Amrap. Teams of 2.

1000m/800m Row
50 Wall ball
30 SA DB Devils press
1000m/800m Row
50 WB
40 Alt DB Snatch
1000m/800m Row
50 WB
50 Hang DB C&J (5/arm)

A. Build to heavy Rope sled pull.

Rest as needed.

B. 10min Amrap ‘Jack’

Rest as needed.

C. 3 x 2min D-ball hold (Bear hug). 2min Rest.

Weightlifting. Week 6. Dynamic effort
12min omem
1 Power snatch + 1 Hang snatch
Start @ 50%. Build weight if able to maintain high barbell speed.

Conditioning.
Performance
2x3min Amrap/3min Rest.
2 Hps 35/25kg
2 Ohs 35/25kg
20 DU
4 Hps
4 Ohs
20 DU
Add 2 reps each rd.
20 DU after each rd.

Fitness.
DB variation of above
DB hang power snatch
DB Goblet squat
20 Plate hops

Endurance

3 x 8min Amrap/2min Rest

A. Buy in 50/35 Cal row (35/25 AAB cal)
In remaining time Amrap
30 DB Box step over
20 Alt DB hang clean 22.5/15kg
10 NP burpee over DB.

B. Buy in 50/35 Cal row (35/25 AAB cal)
In remaiming time Amrap
30 NP burpee over DB
20 DB Box step over
10. Alt DB hang clean

C. Buy in 50/35 Cal row (35/25 AAB cal)
In remaining time Amrap
30 Alt DB hang clean
20 NP burpee over DB
10 DB Box step over

Strength. Week 6.
A. Max effort Press complex
1 Push press + 1 P.jerk + 1 S.jerk
B. Barbell JM press.

Conditioning.
Performance
10min Amrap.
1 DB complex (Right arm)
20 T2B.
1 DB complex (Left arm)
20 Pull up (No butterfly pull up)

DB complex:
6 Push press + 4 P.jerk + 2 S.jerk

See whiteboard for Scaled RX RX+

Fitness.
20 DB Push press (Right arm)
20 Ab mat sit up
20 DB push press (Left arm)
20 Ring rows