Category: Uncategorized

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

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