Saturday Session
Teams of 2.
12min complete
75/60 Cal.
Remaining time Amrap (YG,IG)
6 DB facing Burpee.
8 Alt DB snatch.
24 DU/SU.
Rest 4min.
12min complete
75/60 Cal.
Remaining time Amrap (YG,IG)
6 BJO 30/24 (Hands on box).
8 Dual DB Hang clean.
12 Ab mat sit up.
Strength Week 7.
3 sets.
A1. Push press 5 @ tempo 21X2.
Rest 90sec.
A2. Strict False grip Ring pull up with lean away
4-6 reps.
Rest 90sec.
Conditioning.
9min Amrap.
15 Med ball cleans.
12 Stoh.
9 RKB swing.
See whiteboard for RX+/RX/Scaled/Fitness.
Endurance.
5-6 sets.
On every 5min complete
500m/400m Row (1km/0.8km Bike).
10 KB Deck squats.
Rest remaining time.
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.
