Week 9. Gymnastics.
2 sets.
A1. Ring dip 5-8. (10+ then perform Elevator dips).
Rest 60sec Increase reps from last week.
A2. KB Gorilla rows 12-16 Alt reps.
Increase loading from last week. Rest 60sec
‘Choose your own path’. Partition reps anyway. 25min time cap. 100 WB.
75 T2B.
75 Cal.
75 Dual DB Stoh.
40 SA DB OHRL.
See whiteboard for RX/Scaled
Strength Week 9. Volume deload.
A. Snatch Supinated grip deadlift Cluster
1.1.1 (10sec) x 3.
Rest 2-3min.
B. 2 sets 10 reps Front rack cyclist squat @ Tempo 20X1.
Rest 60sec.
Threshold Intervals.
3 sets 3min Amrap/60sec Rest.
5 Power clean.
7 BJ (Any how).
9 Air squat.
See whiteboard for RX+/RX/Scaled/Fitness.
Week 9. FBB.
3 sets.
A1. 20m/side KB mixed carry (1 Front rack. 1 Overhead)
Rest 60sec.
A2. 10-12 Strict straight leg or knee raises.
Rest 60sec.
A3. 5-8/leg Single leg DB RDL’s @ Tempo 3111.
Rest 60sec.
Conditioning.
4RFQ.
10 KB Tall kneeling to standing (1 Front rack. 1 Suitcase. Switch after 5 reps).
Rest 15sec.
20sec/side Side plank.
Rest 15sec.
5 D-ball Ground to shoulder.
Rest 60sec.
Saturday session
Teams of 2. ‘It’s all gone Synchro’.
0.00-15.00min
Ascending ladder.
5 Cal Bike.
5 Plate GTOH.
5 Air squat.
5 Cal Row.
5 Dual KB DL.
5 SA KB Push press.
Add 5 reps each rd.
15.00-30.00min.
Amrap @ finished rep scheme from Ascending ladder.
Strength Week 8.
3 sets.
A1. Push press 3 @ tempo 21X2.
Rest 90sec.
A2. Strict False grip Ring pull up with lean away 4-6 reps. Rest 90sec. Scaled: Weighted negatives.
Conditioning.
12min max distance Row/Bike/Ski.
On every 90sec complete:
A. 30sec Amrap DU/SU.
B. 30sec Amrap Hrpu.
Alt between A&B.
Endurance
30min omem.
1. 12/8 Cal Row.
2 TGU 1-2 reps/side.
3. 12/8 Cal Bike (AAB 8/6).
Week 8. Weightlifting.
4 sets.
Clean to thruster. 1 rep E20sec x 6.
Rest 90sec. (Keep weight moderate. Focus on speed).
Teams of 3.
Intervals 4-5 sets each.
5 Pogo burpee.
7 T2B.
9 C&J.
See whiteboard for RX+/RX/Scaled/Fitness.
Week 8. Gymnastics.
3 sets.
A1. Ring dip 4-6 (10+ then perform Elevator dips). Add weight if possible.
Rest 60sec.
A2. KB Gorilla rows 12-16 Alt reps (Increase loading from last week).
Rest 60sec
Conditioning.
23min Broken Amrap (2min work/60sec rest)
20 Alt SA OHRL (Switch hands after 10 reps).
15 Box jump (5 Step up/down. 5 Jump/Step down. 5 Rebound).
20 SA DB Stoh (Switch hands every 5 reps) or 15 Hspu.
See whiteboard for RX+/RX/Scaled/Fitness.
Strength. Week 8.
Back squat Cluster 1.1 (15sec) x 4-5.
Rest 2min.
Conditioning.
12min omem. 40sec work/20sec rest.
1. Wall ball.
2. Alt DB P.clean (AHAP).
3. 18sec/side Star Plank (Rest 12sec b/t sides).
Week 8. FBB.
3 sets.
A1. 20m/side KB mixed carry (Dual Front rack)
Rest 60sec.
A2. 6-10 Strict T2R.
Rest 60sec.
A3. 4-6 Dual DB RDL’s @ Tempo 3111.
Rest 60sec.
Conditioning.
4 rds for Quality.
8-10/arm Single arm Ring row.
Rest 15sec.
4-6/arm Single arm straight leg sit up.
Rest 15sec.
10 unbroken SDLHP (Increase loading each rd).
Rest 60sec
