Push/Pull Week 1.
3 sets.
A1. Ring push up 10-15 (Feet elevated).
Rest 60sec.
A2. Supinated Pendlay row AFAP 5-8 reps.
Rest 60sec.
Conditioning.
18min Amrap.
12 Cal.
‘Pull’.
4/arm DB Stoh.
(Pull: 4 BMU. 8 CTB/Pull up).
See whiteboard for Scaled/RX/RX+
Strength. Week 1.
A. 1 1/4 Back squat Build to heavy 5.
B. 3 sets 10/leg Single leg hip thrusts (20X1).
Rest 60sec.
Conditioning.
6min Ladder.
10-20-30-40 Wall ball.
5-10-15-20 KB swing.
See whiteboard for Scaled/RX/RX+
Week 1. FBB.
3 sets.
A1. SA DB Bench press 5-8/arm.
Rest 60sec.
A2. SA DB Bent over row 5-8/arm.
Rest 60sec.
A3. SA KB Crossbody RDL’s 5-8/arm.
Rest 60sec.
Conditioning.
4rds (Steady effort).
60sec Bike.
100m Farmers carry (KB/DB).
60sec Bike.
100m D-ball carry (Bear hug)
Skill:
Sumo deadlift high pull.
Conditioning.
4rds.
1. 40sec Wall Ball.
Rest 20sec.
2. 40sec Row.
Rest 20sec.
3. 40sec SDLHP.
Rest 20sec.
See whiteboard for Scaled/RX
Teams of 2.
Front squat (From the floor)
12min build to 5RM (Combinded weight).
Rest 5min.
Conditioning.
15min Amrap.
150 DU.
20 DB Burpee.
100 DU.
30 DB FR Reverse lunge.
50 DU.
40 DB Power clean.
See whiteboard for Scaled/RX/RX+
Endurance
Warm up.
5min Row/Bike/Ski.
30sec Easy.
20sec Moderate.
10sec Hard.
Rest 3min.
20min omem (Nasal breathing AMAP).
1. 40sec Row.
2. 40sec Elbow plank.
3. 40sec Bike.
4. 40sec Single unders.
Cool down.
5min easy Row/Bike.
New Years Eve Chipper
Teams of 2.
31 Cal.
31 Ring push up.
31 Power snatch.
31 Cal.
31 CTB.
31 OHS.
31 Cal.
31 T2B.
31 Snatch.
31 Cal.
31 Ring push up.
31 Power clean.
31 Cal.
31 CTB.
31 Front squat.
31 Cal.
31 T2B.
31 Cluster.
See whiteboard for Scaled/RX/RX+
Teams of 3.
Stoh complex.
1 Push press + 2 Power jerk + 3 Split jerk.
12min Build to heavy (Combined weight)
Conditioning.
15min Amrap (60sec Work/2min Rest).
5 Dual KB Clean.
7 Hspu.
9 BJO.
See whiteboard for Scaled/RX/RX+
Week 6. FBB
3 sets
A1. Strict press 8 reps.
Rest 60sec.
A2. Pendlay row 8 reps.
Rest 60sec.
A3. SA KB OHS Split squat 8/side.
Rest 60sec.
Conditioning.
4min Amrap.
21-15-9
Hand release push up.
Alt DB snatch.
Rest 3min.
4min Amrap.
21-15-9
Ring row.
Alt DB Clean + Push press.
Conditioning.
6min Amrap.
35 DU.
5 D-ball to tall box.
Rest 3min.
6min Amrap
12/9 Cal row.
6 KB Deck squats.
Rest 3min.
6min Amrap
10/7 AAB cal.
5/arm KB Split jerk.
