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.
Volume deload
Week 6. Weightlifting.
4 sets. Power Snatch 1 rep E20sec x 6.
Rest 90sec. (Build to moderate weight).
10min Amrap for Quality.
12 Thrusters.
8 T2B.
12 Power snatch.
8 K2E.
See whiteboard for RX+/RX/Scaled/Fitness
Volume deload
Week 6. Gymnastics.
2 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 5-8 reps.
Rest 90sec.
Chipper
50/35 Cal.
40 Box jump (Step down).
30 Alt DB snatch.
20 Burpee CTB.
30 DB C&J (Switch hands every 5 reps).
40 Box jump.
50/35 Cal (Use different mc).
See whiteboard for Rx+/RX/Scaled.
Volume deload
Strength Week 6.
A. 3 Pos Snatch deadlift (Mid shin. Knee. Mid thigh. Pause at each position).
12min Build to heavy 3.
B. 3 sets x 10 Barbell Jump switch lunges (For height).
Rest 60sec.
Conditioning.
12min omem for Quality.
1. 12 Dual KB swings AHAP.
2. Straight arm plank matrix.
3. 10-16 Alt Pistols.
4. 30sec Ironman hold.
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.
