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Endurance.

Warm up
5min Row or AAB.
30sec easy. 30sec moderate.

3min Rest.

20min Amrap.
1KM/750m Row.
50 DU.
2KM/1.6KM AAB.
10 D-ball Clean (Light to moderate weight).

Cool down
5min easy Row or AAB.

Strength.
Week 3. Repetition method.
A. Floor press 3×10 (Increasing weight).
Rest 90sec-2min.

B. Strict pull up 3×10.
Scaled: Banded pull up 3×10.
Compare to Week 1.

Conditioning.
2 x 6min omem.
A. 6min omem.
Odd. 10/7 Cal Bike.
Even. 30sec Hspu.

B. 6min omem.
Odd 12/9 Cal Row.
Even. 30sec DB Renegade rows.

See whiteboard for Fitness/Scaled/RX.

Strength
Week 3. Repetition method.

A. Front squat 3×10 (Increasing weight).
Rest 90sec-2min.

B. Dual DB RDL’s 3×10.
Rest 60sec.

Conditioning.
Intervals (1:1). Teams of 2 (YG,IG).
12rds (Athletes switch every 2rds).
10 Unbroken Dual DB Hang clean.
10 Box jump overs.

See whiteboard for Scaled/RX.

Midline strength. Week 3.
3 sets
A1. 20 V up/Tuck up/Ab mat sit up.
Rest 30sec.
A2. 30sec Shoulder extension plank.
Rest 30sec.
A3. 15-20sec/side Star side plank.
Rest 30sec.

Conditioning.
21min Max Cal (Choose m/c).
On every 3min complete
8 CTB.
4/arm KB snatch.
Add 1 rep every 3min.

See whiteboard for Scaled/RX.

Week 2. FBB.
3 sets.
A1. KB Goblet Cossack squat 8/leg.
Rest 60sec.
A2. Dual DB Bent over row 8 reps.
Rest 60sec.
A2. 20 KB Russian twists.
Rest 60sec.

Intervals.
3 sets.
10/7 AAB Cal.
10 SDLHP.
15 Ab mat sit up.
10 Dual DB Box step overs.
Rest 2min.

See whiteboard for Scaled/RX.

Skill.

Turkish get up.

Conditioning.
15min Amrap.
200′ D-ball carry
20 DB front squat
20 DB floor press
200′ Walking lunge
20 DB power clean
20 DB Bent over row
200′ Bear crawl

Week 2. Weightlifting (Positional work).

8 sets on E90sec.
2 High hang clean + 1 Jerk (Any style).

Conditioning.
8min Amrap.
15 Wall ball.
10 Deadlift.
5 Hang Power Clean & Jerk.

See whiteboard for Fitness/Scaled/RX/RX+.

Endurance.

Warm up.
5min (Row/AAB)
30sec easy. 20sec moderate. 10sec fast.

Rest 3min.

18min Amrap. 30/21 Cal row (21/15 Cal AAB). 12 Lateral Burpee over BB.

Cool down.
5min easy.

Strength. Week 2 Repetition method.

A. Dual DB Push press 3×10 @ tempo 20X1
90sec Rest.

B. Weighted ring rows (feet elevated) 3×10
60-90sec Rest.
(Scaled: Ring rows).

Conditioning.
10min Amrap.
1 Stoh complex.
15 Box jump 24/20.

Stoh complex:
7 Power jerk + 5 Push press + 3 Strict press.
(Each movement must be completed unbroken)

See whiteboard for Fitness/Scaled/RX/RX+.

Strength. Week 2 Repetition method
A. Back squat 3×10. Rest 90sec-2min.

B. Arch back Good mornings 3×10. Rest 60sec.

Conditioning.
12min omem.
1. 30-60 DU.
2. 15 Med ball cleans.
3. 15 Dual KB swings.