Week 2. Push/Pull Superset.
A1. Strict press 3,3,3,3.
Rest 60sec. (Increase loads from last week).
A2. 4 sets 5-8 reps Supinated grip Strict CTB.
Rest 90sec. (Increase reps/weight).
Scaled: Strict pull up. Banded. Chin over bar hold (Weighted).
Conditioning.
8min Amrap
2 Shspu + 4 Khspu.
8 Pull up.
10 Alt Dual DB Box step up.
See whiteboard for Fitness/Scaled/RX
Endurance.
Warm up. 5min Row/Bike.
Rest 3min.
A. 12min Max Cal row.
Starting at 0.00 & E3M complete
5 DB Burpee (No push up).
30sec Ironman hold.
Rest 4min.
B. 12min Max Cal bike.
Starting at 0.00 & E3M complete
5 KB Deck squats.
30sec Hollow hold.
Week 2. Weightlifting.
Snatch cluster 7 x 1.1.1 (15sec) Rest 2min.
Start at 50% and build.
Conditioning.
4-6 sets. Intervals. 60sec Work/2min Rest.
60sec complete
8 Hang power snatch.
8 Ohs.
Remaining time Amrap DU/SU/MC.
See whiteboard for Fitness/Scaled/RX.
Week 2. Push/Pull Superset
3 sets.
A1. Feet elevated Ring push up 10-15 (Increase reps/loads from last week).
Rest 60sec.
A2. Pendlay row AFAP 4-6 reps (Increase loads from last week). Rest 60sec.
Conditioning (Teams of 2)
20min Amrap.
20 Cal.
20 Hrpu.
20 Power Clean.
20 Ab mat sit up.
See whiteboard for Fitness/Scaled/RX/RX+
Strength. Week 2.
A. 1 1/4 Back squat
15min Build to heavy 3.
B. 3 sets 8-10 BB Glute bridge (20X1).
Rest 60sec
Conditioning.
7min Amrap.
20 SDLHP.
10 Box jump.
See whiteboard for Fitness/Scaled/RX/RX+
Week 2. FBB
3 sets.
A1. SA DB Bench press 4-6/arm.
Rest 60sec.
A2. SA DB Bent over row 4-6/arm.
Rest 60sec.
A3. SA KB Crossbody RDL’s 4-6/arm.
Rest 60sec.
Conditioning.
15min Amrap.
250m Row (0.5km AAB).
50m/side Filly carry.
5 D-ball to tall box 46″/40″.
Conditioning.
20min Broken Amrap 2min work/1min rest.
30 Alt KB (Goblet hold) Lateral lunge.
30 HRPU.
15/side SA KB Deadlift.
30 Hanging knee raises.
30 KB Deck squats.
Strength Week 1.
A1. Strict press 5,5,5,5.
Rest 60sec.
A2. Supinated grip Strict CTB 5-8 x 4.
(Weighted if doable).
Rest 90sec.
(Scaled: Strict pull up. Banded. Chin over bar hold).
Conditioning.
4 sets. 2min Work/2min Rest.
15/10 Cal row (10/7 Cal AAB).
5 BBJO (No push up) 30/24.
Remaining time Amrap
Hang Power cluster.
See whiteboard for Fitness/Scaled/RX/RX+
Endurance. Test week.
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.
Week 1. Weightlifting.
Clean cluster
7 x 1.1.1 (15sec) Rest 2min.
Conditioning.
3rft.
5 T&G Power clean.
60 DU.
5 Power clean (Singles).
30 Air squat.
See whiteboard for Fitness/Scaled/RX/RX+
