Strength. Week 2
Max effort Overhead squat.
15min build to heavy single
Conditioning.
2x5min Amrap/3min Rest
A.
Wall ball
3/arm SA DB Devils press (No push up)
B.
4/arm SA DB Hang power cluster
8 DB Box step up
See whiteboard for Scaled/RX/RX+
Dynamic effort. Week 2.
10min omem Gymnastics
Choose:
Muscle up (Bar/Rings)
CTB
Pull up
Scaled: Rack pull up or Banded pull up
Conditioning.
18min Amrap
400m Run
15 Hand release push up
Amrap -2 Toes to bar
Week 1. Repetition method.
Seated Dual DB Strict press 3-4×10.
60-90sec Rest.
Conditioning.
15min max distance Row or AAB.
On every 3min complete 1rd of Cindy
5 Pull up.
10 Push up.
15 Air squat.
Finisher.
3-4×25 Overhead banded Tricep extensions.
Skill.
Rope climb progressions
Conditioning
14min. 2min work/60sec rest
50 Jumping pull up
40 Russian KBS
30 Knee to elbow
20 Cal row
CF Open 20.1
Endurance
2min Easy row.
2min Easy AAB.
Into
5 rounds.
60sec AAB.
60sec Burpee box step overs (No push up).
60sec Row.
60sec Alt TGU (Light).
Into
2min Easy AAB.
2min Easy row.
Dynamic effort. Week 1.
10min omem
2 Power clean 65-75%
Conditioning.
10min Grinder
5 Snatch (Any style)
5 Strict CTB
10 Ohs
10 V up
See whiteboard for Fitness, Scaled/RX/RX+
Dynamic effort. Week 1.
10min omem
3 Push press @70% (7/8/19)
Conditioning
4rds. 2min work/2min rest.
15/10 Cal row
30 Double unders
Amrap in remaining time
Rds 1&3 Hspu
Rds 2&4 Hrpu
See whiteboard for Fitness
Strength. Week 1
3-4 sets 10/leg Back rack Reverse lunge
Rest 60-90sec
Conditioning
2x5min Amrap/3min Rest.
A.
10 Deadlift
10 BJO
B.
8 DB Hang power clean
8 DB Front squat
See whiteboard for Scaled/RX/RX+
Dynamic effort.
10min omem. 3 T&G Power jerk (Speed. 60-70% of max).
16min omem. 40sec time cap on each min.
1. 12/8 Cal row.
2. 10 Bench press.
3. 10/7 AAB cal.
4. 20 Banded pull aparts.
Midline.
3 sets 2min Elbow plank.
60sec Rest.
