Archive

Gymnastics
Skill: Toes to rings

Conditioning.
Teams of 2.
18-20min Amrap.
50/35 AAB cal
35 SDLHP
50 Ab mat sit up
35 OHS

See whiteboard for Scaled, RX, RX+

Strength. Week 9
A. Max effort Box Front squat
B. Single leg elevated Glute bridge

Conditioning.
7min ladder
9-15-21-27
Russian KBS
BJ
Wall ball

See whiteboard for Scaled/RX/RX+

Weightlifting. Week 8
Dynamic effort
9min omem 3 T&G Power snatch

Conditioning.
Performance
15min Amrap. Teams of 2
20 Power snatch 35/25kg
20 Hand release push up
20 Thrusters 35/25kg

Fitness
20 Alt DB snatch
20 Hrpu
20 Single arm DB Thrusters

30min Amrap

100m Mixed KB carry (Front rack + Suitcase). Switch at 50m
500m/400m row
100 single unders
30 ab mat sit up
1000m/800m AAB

Strength. Week 8
Max effort.
15min build to Power jerk 1RM.

Conditioning.
Performance
16min omem
1. BMU/CTB/Pull up
2. Stoh (50-60% of today’s Max)
3. Box jump
4. Active rest (AAB)

Fitness
1. Rack/Banded pull up
2. Dual DB Stoh
3. Box jump step down
4. Active rest (AAB)

Teams of 2.
8min build to 1RM TGU.

Rest as needed.

4 rounds.
A. 2min Amrap
10/7 Cal row
5 Burpee over erg

Rest 60sec

B. 2min Amrap
1st & 3rd rds
16 Wall ball
4/arm Hang DB split snatch
2nd & 4th rds
8 T2B
5/arm Hang DB C&J

Rest 60sec

Strength. Week 8.
Max effort.
3RM Arch back Sumo stance Good mornings.

Conditioning.
3-4 RFQ
200m run
12 RDL’s
8 HPC
12 Back rack reverse lunge
8 Bent over row
Rest 60sec.

See whiteboard for Scaled, RX, RX+

Fitness.
Dual KB variation

A. 10min omem
1 Push press + 1 P.jerk + 1 S.jerk (Speed. Keep light).

Rest as needed.

B. 10min Amrap.
6 Hang power snatch 52.5/35kg.
8 Lateral bar jump burpee.
6 Stoh 52.5/35kg.
8 Cal row.

Rest as needed.

C. 3-4 sets.
20/side DB oblique crunches.
Rest as needed.