Week 6 FBB.
3 sets.
A1. Dual DB Bench press 8 reps @ tempo 2020.
Rest 60sec.
A2. Single arm ring rows 8/arm @ tempo 20X0.
Rest 60sec.
Conditioning.
3RFQ.
250m Row.
Rest 15sec.
16 Alt DB curl + press.
Rest 15sec.
500m Bike (Standing).
Rest 15sec.
60sec Straight arm plank.
Rest 60sec.
Beginners
Skill: Deadlift
Conditioning.
A. 3min complete 1000m/800m Bike.
In remaining time Amrap Wall ball.
Rest 2min.
B. 3min complete 1000m/800m Bike.
In remaining time Amrap GTOH with plate.
Rest 2min.
C. 3min complete 1000m/800m Bike.
In remaining time Amrap Cal Row.
Strength. Week 5.
A1. Barbell Z press 3,3,3 @ tempo 31X1.
Rest 90sec.
A2. Strict False grip Ring pull up (CTR) 5-8 reps.
Rest 90sec.
Conditioning.
10min Amrap.
10 Push press.
10 CTB/Pull up/Ring row.
20 Alt DB Box step up.
See whiteboard for RX+/RX/Scaled/Fitness.
Endurance.
500m Row/1km Bike.
25 Ab mat sit up.
5 Burpee.
Rest 2min.
400m Row/800m Bike.
20 Ab mat sit up.
10 Burpee
Rest 90sec.
300m Row/600m Bike.
15 Ab mat sit up.
15 Burpee.
Rest 60sec.
200m Row/400m Bike.
10 Ab mat sit up.
20 Burpee.
Week 5. Weightlifting.
Power clean & jerk cluster
5 sets 1.1.1.1.1 (Rest 10sec).
Rest 90sec.
Strongman Intervals.
Teams of 3. (Each Athlete complete 5-6 rds).
3 D-ball GTS.
5 D-ball squat.
50′ D-ball carry.
See whiteboard for RX+/RX/Scaled.
Week 5. Gymnastics.
3 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 5-8 reps.
Rest 90sec.
See whiteboard for Scaling options.
Conditioning.
2 x 8min Amrap/Rest 4min.
1. 10 Cal Bike. 5/arm KB snatch. 5 Burpee CTB.
2. 10 Cal Row. 5/arm DB C&J. 5 BJ.
See whiteboard for RX+/RX/Scaled.
Strength. Week 5.
A. Pause Front squat (Tempo 22X2).
Build to heavy 3.
B. 3 sets 10 reps DB Sumo stance RDL’s.
Rest 60sec.
Conditioning.
7min Amrap.
30 Wall ball.
15 Dual DB Deadlift.
20 MBC.
10 Ab mat sit up.
See whiteboard RX+/RX/Scaled.
Week 5. FBB.
3 sets.
A1. SA DB Bench press with Banded isometric row hold 5-8/arm. Rest 60sec.
A2. Ring face pull with external rotation 8 reps.
Rest 60sec.
A3. Banded lateral steps 10m/side. Rest 60sec.
Conditioning.
3RFQ.
400m Bike (Legs only).
16 Alt Bicep curls.
8 Toes to rings.
20 Banded tricep extensions.
Beginners.
Skill. Hi hang snatch.
Conditioning.
10min Amrap.
12 Alt SA DB Power clean.
12 DB Goblet squat.
12 Alt SA DB Snatch.
12 Alt DB Box step up.
