Category: Uncategorized

Skill.
Touch & Go Deadlift

Conditioning
10min Amrap
21-15-9
KB swings
Ab mat sit up
KB hold Lateral box step overs

Weightlifting. Week 12
Dynamic effort

7 sets. On every 90sec
1 Power snatch. Build to heavy single

Conditioning
0.00-3.00
2rds
8 Thrusters
8 CTB
3.00-6.00
2rds
10 Thrusters
10 CTB
6.00-9.00
2rds
12 Thrusters
12 CTB
9.00-12.00
2rds
14 Thrusters
14 CTB

Endurance
5min Easy AAB/Row.

Into

20min Amrap
15/10 AAB cal or 20/15 Cal row.
20sec Side plank.
50m/arm Single arm KB Front rack carry.
20sec Side plank.

Into

5min Easy AAB/Row.

Strength. Week 12.
Max effort Floor press (Strict press grip)
Compare to 17/7/19

Conditioning.
12min omem.
1. Target burpee (Jump back, up)
2. Alt DB Clean & Split jerk
3. Target burpee (Step back, up)
4. Alt DB Clean & Split jerk

Use today to try out different techniques

See whiteboard for Scaled/RX/RX+

Finisher.
100 banded pull downs

Gymnastics.
3 sets Max effort Strict Toes to bar.

Conditioning.
2 rounds
400m Run
20 Hang power snatch
40 Ab mat sit up
400m Run
20 SDLHP
40 Box jump

See whiteboard for Scaled/RX/RX+

Strength. Week 12
Max effort Back squat
15min build to heavy single.

Conditioning.
4x2min Amrap/2min rest.
50 Double unders
10 Dual DB Power cleans
Remaining time Amrap
Wall balls.

See whiteboard for Scaled/RX/RX+.

Finisher.
2×50 Banded hamstring curls.

Dynamic effort. Upper body.
10min omem.
3 T&G Push press (Keep light 60-70%. Speed).

Conditioning.
10min Grinder (Focus on quality of movement).
10 Hand release push up.
20 DB Box step up 24/20 (Single DB).
10 Ring rows.
20 Alt DB lunges (Single DB. Suitcase hold).

See whiteboard for Scaled/RX/RX+

Finisher: 100 Standing banded crunches

‘Marino’
3RFT
50 Cal row
10 Power clean 60/40kg
9 Strict pull up
19 Alt Hang DB split snatch 22.5/15kg
(Wear weighted vest)

See whiteboard for Scaled/Teams of 2 options

Dynamic effort. Week 11

10min omem 2 D-ball clean (Challenging weight)

Conditioning
Performance
14min Amrap.
2min work/60sec (Start where you finished)
9 Hspu.
12 T2B.
15 OHS.
See whiteboard for Scaled/RX/RX+

Fitness.
9 Dual DB Push press.
12 Hanging knee raises.
15 DB Goblet squat.

Endurance

2min easy Row/AAB.
2min easy AAB/Row
Into.
20min Amrap.
18/13 Cal row or 13/9 AAB cal.
40sec D-ball hold.
60 Double unders.
Rest 60sec after each rd.
Into.
4min easy Row/AAB.