Category: Uncategorized

Strength. Week 11.
A. Max effort DB Floor press 5RM
B. Roll back BB Skull crushers

Conditioning
21-15-9
Stoh
Box jump

See whiteboard for Scaled/RX/RX+

Gymnastics.
12min omem Midline strength.

Conditioning
Teams of 2
20min Ameap
1000m/800m Row
50 Hang power clean
15 Muscle up
2km/1.6km AAB
50 Deadlift
15 Muscle up

See whiteboard for Scaled/RX/RX+

Strength. Week 11
A. Max effort Power clean
B. Dual DB Staggered stance RDL’s

Conditioning.
1 up to 10
DB Front squat
DB facing burpee

See whiteboard for Scaled/RX.

Dynamic effort.
10min omem.
1 Push press + 1 Power jerk + 1 Split jerk

Conditioning.
14min Amrap (2min Work/60sec Rest).
200m Run.
10 Single arm KB Split jerk.
20 Ab mat sit up.
10 SA KB Split jerk.
60 Double unders.

Then.

3rds.
60sec Straight arm plank (Weighted).
Rest 2min.

Skill. Med ball clean

Conditioning.
3rds. 60sec @ each movement.
1. Wall ball.
2. Hang power clean.
3. BJSD.
4. Push press.
5. AAB.
6. Rest.

Weightlifting. Week 10
Dynamic effort
7 x on every 90sec Snatch cluster 1.1 (10sec)
Build to heavy

Conditioning.
Teams of 2
12min Amrap
10 Lateral burpee over DB
10 Dual DB snatch
10 Target burpee
5 Bar muscle up (10 CTB/Pull/Ring row)

A. 5min easy AAB/Row.
Into
B. 20min Amrap
10/7 AAB cal or 15/10 Row cal
30sec Hollow hold
50m/arm KB Farmers carry
Into
C. 5min easy AAB/Row

Strength. Week 10
Max effort Strict press

Conditioning
3 x 3min Amrap/60sec Rest.
Performance.
3 Kipping handstand push up
3 Deadlift
6 Khsp
6 DL
Add 3 reps each rd.
Restart each Amrap.

Fitness.
Push up.
Dual KB Deadlift.

See whiteboard for Scaled/RX/RX+

Gymnastics
Handstand walk progressions

Conditioning. Teams of 2
800m run
Into
6min Amrap
100 Double unders
20 Alt DB power cluster
Into
800m run
Into
8min Amrap
CF Open 17.1

Strength. Week 10
A. Max effort 2 position pause Back squat
B. Single leg foot elevated glute bridge

Conditioning.
10min Amrap
2rds
16 Alt Mixed DB carry reverse lunge
8 T2B/T2R
2rds
8 DB power cleans
8 T2B/T2R