Category: Uncategorized

Strength Week 4.
A. Pause Front squat (Tempo 22X2).
Build to heavy 5.

B. 3 sets 10 reps Sumo stance Good mornings.
Rest 60sec.

(Movement focus).
4 sets.
16 RKBS.
8/side SA KB FR Split squat.
16 Alt SL V up.

See whiteboard for Scaled/RX/RX+

Week 4. FBB.

3 sets.
A1. Alt DB Bench press (Top Down) at Tempo 30X0 3-5/arm.
Rest 60sec.
A2. 10 Ring rows at Tempo 2020.
Rest 60sec.
A3. Single DB RDL’s 4-6/leg at Tempo 20X1.
Rest 60sec.

Conditioning.
1km/800m Row.
200 DU/SU.
2km/1.6km Bike.

Beginners.

Skill. Turkish get up

Conditioning.
4 sets.
3min ascending ladder
3,6,9…
Ab mat sit up.
Sumo deadlift.
Lateral burpee over BB (No push up).
Rest 60sec between each 3min.

Strength Vertical push/pull.Week 3.

A. Strict press 3,2,1,1,1. Rest 2min.

B. Accumulate 25 Strict CTB in AFSAP.
Scaled: Strict pull up. Banded (6min time cap).

10min Grinder (Focus on movement).
10 DB Push up.
‘Pull’.
10 Alt Mixed DB carry reverse lunge (Front rack + Suitcase).
10 DB Renegade rows (No push up).

(‘Pull’: 5 BMU. 10 CTB/Pull up/Ring row).

Endurance.

Warm up.
5min. 30sec easy. 20sec moderate. 10sec hard.

Rest as needed.

20min omem.
1. 50sec Row.
2. 8 No push up burpee + 8 Ab mat sit up.
3. 50sec Bike.
4. 15 Dual Russian KB swings.

Cool down. 5min easy

Week 3. Weightlifting.

Clean to Thruster (Cluster) 5 x 1.1.1 (15sec)
Rest 2min.

Conditioning.
Teams of 2
33-27-21-15-9.
Cal.
Alt DB Thrusters.

See whiteboard for Scaled/RX

Week 3. Gymnastics.
2 sets.
A1. Max effort Feet elevated Ring push up @ Tempo 2020.
Rest 60sec.
A2. Supinated grip Pendlay row 8 reps @ tempo 2112.
Rest 60sec.

Conditioning.
In pairs. 24min Amrap (60sec work/60sec rest)
180 DU.
30 K2E.
18 Box Jump overs 30/24.
30 Stoh.

See whiteboard for Fitness/Scaled/RX/RX+

Strength Week 3.
A. 3 Pos Snatch deadlift
(Mid shin. Knee. Mid thigh. Pause at each position).
15min Build to heavy 5.

B. 3 sets x 10 Barbell Jump switch lunges (For height).
Rest 60sec.

Conditioning.
20-15-10-5
Alt DB Power clean.
DBFB.

See whiteboard for Scaled/RX/RX+

Week 3. FBB.
3 sets. A1.
Alt DB Bench press (Top Down) at Tempo 30X0 4-6/arm.
Rest 60sec.
A2. 10 Ring rows at Tempo 2020.
Rest 60sec.
A3. Single DB RDL’s 6-8/leg at Tempo 20X1.
Rest 60sec.

Conditioning.
12min Grinder.
10 Toes to rings.
50 DU/SU.
2 Wall walks.
50m/arm DB Farmers carry.

Skill.

Pistol progressions.

Conditioning.
3rds.
250m row.
12 Single arm KB swings.
25 Wall ball.
12 Single arm KB swings.

Rest 2min after each rd.