Archive

Week 7. Weightlifting.
4 sets.
Power Clean & Power Jerk 1 rep E20sec x 6.
Rest 90sec

7min Ascending ladder.
Alt SA DB Clean & S.Jerk.
Box jump.
2,4,6,8 Add 2 reps each rd.

See whiteboard for RX+/RX/Scaled.

Week 7. Gymnastics.

3 sets.
A1. Ring dip 3-5. (10+ then perform Elevator dips).
Rest 60sec.
A2. KB Gorilla rows 16-20 Alt reps.
Rest 60sec

Conditioning.
18min Amrap.
55/40 Cal Row/Bike.
15-12-9
HRPU.
T2B.

See whiteboard for Scaling options.

Strength Week 7.

A. Back squat Cluster 1.1.1 (15sec) x 4-5.
Rest 2min.

Conditioning.
Teams of 2.
Buy in: 2min Amrap DU/SU.
Into
10 min Amrap
15 Deadlift.
12 Hang power clean.
9 Front squat.

See whiteboard for RX+/RX/Scaled/Fitness

Week 7. FBB. New movements.

3 sets.
A1. 20m/side KB mixed carry (Front rack. Suitcase)
Rest 60sec.
A2. 5-8 Strict T2R.
Rest 60sec.
A3. 6-8 Dual DB RDL’s @ Tempo 3111.
Rest 60sec.

Conditioning.
3RFQ.
25/18 Cal Row/Bike.
Rest 15sec.
15 Weighted Ab mat sit up.
Rest 15sec.
10 Dual KB Front rack Tall kneeling to standing.
Rest 60sec.

Conditioning.

30min Amrap.
25/18 Cal Bike.
10/arm Hang DB Clean.
25/18 Cal Row.
10 Gorilla Box jump overs (Hand release) 30/24.
Rest 2min after each rd.

Strength Week 6.

A. Barbell Z press.
10-12min Build to tough single.

B. Max effort Strict False grip Ring pull up (CTR) 2 sets.
Rest 90sec.

Conditioning.
3 x 3min Work/60sec Rest.
3 BMU.
6 Hand release push up.
12 Air squat.

See whiteboard for RX/Scaled.

Endurance

Titanic games Aerobic Retest.
Compare to Week 1. 9/1/20

500m Row.
50 Ab mat sit up.
10 Burpee.
400m Row.
40 Ab mat sit up.
20 Burpee.
300m Row.
30 Ab mat sit up.
30 Burpee.
200m Row.
20 Ab mat sit up.
40 Burpee.
100m Row.
10 Ab mat sit up.
50 Burpee.

Volume deload

Week 6. Weightlifting.
4 sets. Power Snatch 1 rep E20sec x 6.
Rest 90sec. (Build to moderate weight).

10min Amrap for Quality.
12 Thrusters.
8 T2B.
12 Power snatch.
8 K2E.

See whiteboard for RX+/RX/Scaled/Fitness

Volume deload

Week 6. Gymnastics.

2 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 5-8 reps.
Rest 90sec.

Chipper
50/35 Cal.
40 Box jump (Step down).
30 Alt DB snatch.
20 Burpee CTB.
30 DB C&J (Switch hands every 5 reps).
40 Box jump.
50/35 Cal (Use different mc).

See whiteboard for Rx+/RX/Scaled.

Volume deload

Strength Week 6.
A. 3 Pos Snatch deadlift (Mid shin. Knee. Mid thigh. Pause at each position).
12min Build to heavy 3.

B. 3 sets x 10 Barbell Jump switch lunges (For height).
Rest 60sec.

Conditioning.
12min omem for Quality.
1. 12 Dual KB swings AHAP.
2. Straight arm plank matrix.
3. 10-16 Alt Pistols.
4. 30sec Ironman hold.