Strength. Week 3
Power jerk.
2 sets 6 reps.
1 set 4 reps.
1 set 3 reps.
Rest 2.30min b/t sets.
Conditioning.
10min Ascending ladder.
5 Deadlift.
5 Floor press.
5 WTD Sit up.
5 Pendlay row.
Add 5 reps after each rd.
See whiteboard for RX. Scaled. Fitness.
30min Max Cal (Row/Ski/Bike).
On every 3min complete:
A. 45sec Plank DB pull through.
B. 30sec Double unders/Single unders.
Alt b/t A & B.
Strength. Week 3
2 sets 1 Clean + 5 Front squat.
1 set 1 Clean + 3 Front squat.
1 set 1 Clean + 2 Front squat.
Rest 2.30min b/t sets.
Conditioning.
8min Grinder
20 Single arm DB Alt Front rack reverse lunge.
5/arm DB Split snatch.
20 Single arm DB Alt Overhead reverse lunge.
5/arm DB Clean & Jerk.
See whiteboard for RX+. RX. Scaled.
Gymnastics. Week 4 (Volume deload)
3 sets.
A1. *3 Strict weighted pull up.
Rest 60sec.
A2. 10-20 Seated Pike leg lifts.
Rest 90sec.
*Scaled: 3 Banded pull up (Use lightest band as possible).
Conditioning.
3 sets.
6min Amrap/3min Rest b/t sets.
Buy in. 500m/400m Cyclical (1km/0.8km Bike).
Remaining time Amrap
2 Burpee.
2 Box jump.
2 Ab mat sit up.
Add 2 reps each rd.
Weightlifting. Week 3.
10 sets on every 90sec
1 High hang clean + 1 Hang clean.
Conditioning.
9min Amrap.
9 Power clean.
7 Push press.
5 Thrusters.
See whiteboard for RX+. RX. Scaled. Fitness.
Socially distanced partner conditioning.
A. 20min time cap.
50 Wall ball 10’/9′ 9/6kg.
50 SDLHP 35/25kg.
50 Box jump overs 24/20.
40 WB.
40 Snatch 35/25kg.
40 BJO.
30 WB.
30 SDLHP.
30 BJO.
20 WB.
20 PS.
20 BJO.
10 WB.
10 SDLHP.
10 BJO.
B.
7min Surprise.
Strength. Week 2.
Power jerk.
2 sets 8 reps.
2 sets 6 reps.
Rest 2.30min b/t sets.
Conditioning.
10min Amrap.
20/16 Cal.
15 Hand release push up.
10 Alt DB Clean & Jerk.
See whiteboard for RX+. RX. Scaled. Fitness.
3 sets.
7min Amrap/3min Rest b/t sets.
2min Cyclical.
60sec Forearm plank.
2min Cyclical.
In remaining time Max distance Single arm Farmers carry.
Strength. Week 2.
Clean + Front squat.
2 sets 1 Clean + 7 Front squat.
2 sets 1 Clean + 5 Front squat.
Rest 2.30min b/t sets.
Conditioning.
9min Amrap.
10 Deadlift.
30 Air squat.
5 Power clean.
30 Double unders/Single unders.
See whiteboard for RX. Scaled. Fitness.
Gymnastics. Week 3.
5 sets.
A1. Strict pull Amrap-2.
Rest 60sec.
A2. 20-30sec Hollow hold.
Rest 30sec.
A3. 20-30sec Arch hold.
Rest 60sec.
Conditioning.
15min Amrap.
Run 4 Laps.
10 Dual DB Stoh.
10 Toes to bar.
See whiteboard for RX. Scaled. Fitness.
