Midline strength. Week 2.
3 sets
A1. 30sec Med ball plank (Stir the pot).
30sec Rest.
A2. 30sec Superman hold.
30sec Rest.
A3. 30sec/side Captain Morgan’s.
30sec Rest.
Conditioning.
3 sets. 6min Work/2min Rest.
400m Run (500m/400m Row. 1km/0.8km AAB).
In remaining time Amrap.
5 Burpee CTB.
10 Alt DB SN.
10 SA DB OHRL.
See whiteboard for Fitness/Scaled/RX
FBB. Week 1.
3 sets.
A1. SL DB RDL. 8/leg.
Rest 60sec.
A2. SA DB Bent over row. 8/arm.
Rest 60sec.
A3. 30sec/side Captain Morgans.
Rest 60sec.
Conditioning.
3 sets.
20 Russian KB swings.
15 BJO.
100′ D-ball carry.
200m Row.
Rest 90sec after each rd.
See whiteboard for Scaled/RX.
Skill: Push press.
Conditioning.
10min Amrap.
8 Single arm DB Push press.
12 Ring rows.
8 SA DB Push press.
12 Ab mat sit up.
Weightlifting. Week 1 (Positional work).
8 sets. On every 90sec.
2 High hang Snatch (Power or Full).
Conditioning.
10min Amrap.
5 Hang power snatch.
10 Pull up.
15 Wall ball.
See whiteboard for Fitness/Scaled/RX
Endurance.
4min easy Row or AAB.
Rest 2min.
A. 10min max distance row.
On every 2min complete 12 Med ball cleans 9/6kg.
Rest 2min.
B. 10min max distance AAB.
On every 2min complete.
3-5 DB Devil’s press.
4min easy Row or AAB.
Strength. Week 1 (Repetition method).
A. Push press @ tempo 20X1. 3×10
B. Strict pull up 3×10
Conditioning.
12min omem.
1. 10-15 unbroken T2B.
2. 10-15 Hrpu.
3. 40-60 Double unders.
See whiteboard for Scaled/RX
Strength. Week 1 (Repetition method).
A. Sumo deadlift 3×10
B. Goblet cyclist squat 3×10
Conditioning.
6min ladder
Deadlift.
BJSD.
2,4,6… Add 2 reps each rd.
See whiteboard for Scaled/RX/RX+/Fitness.
Midline strength. Week 1.
3 rounds
A1. 20 V up/Tuck up/Ab mat sit up.
Rest 30sec.
A2. 30sec/side Side plank.
Rest 30sec.
A3. 30 Crossbody K2E plank.
Rest 30sec.
Conditioning.
3 sets. 5min work/3min Rest.
400m Run (500m/400m Row. 1km/0.8km AAB).
In remaining time Amrap
5/arm Hang DB C&J.
5 Lateral burpee over DB.
10 Air squat.
See whiteboard for Scaled/RX/RX+
800m Run.
50 Ab mat sit up.
100 DU.
50 SDLHP 35/25kg.
400m Run.
40 Pull up.
75 DU.
40 Alt DB snatch.
200m Run.
30 Thrusters 35/25kg.
50 DU.
30 Box jump.
Skill.
Sumo deadlift high pull.
Jump rope.
Conditioning.
10 SDLHP
30 Single unders
100′ D-ball carry
30 Single unders
