Category: Uncategorized

Dynamic effort Upper.
10min omem
1 Push press + 2 Power jerk (Light/Speed).

Conditioning.
4-5 rds.
4 D-ball GTS.
12 Stoh.
200m Run.
Rest 90sec after each rd.

See whiteboard for Scaled/RX/RX+

3rds.
60sec Dead bug with wall ball.
2min Rest.

Skill.
Deadlift
SDLHP
KB swings: Russian/American

Conditioning
8min Ladder
2 Russian swings
2/arm SA KB Thrusters
2 Hanging knee raises
Add 2 reps each rd

Weightlifting. Week 9
Dynamic effort
10min omem.
3 position Power clean

Conditioning
Performance
A. 6min omem. 30sec work/30sec rest.
Odd. Thrusters.
Even. DU.

Rest 3min.

B. 6min omem. 30sec work/30sec rest.
Odd. DB Box step overs.
Even. Shspu.

See whiteboard for Scaled/RX/RX+

Fitness.
See whiteboard.

Endurance.

Choose Row/AAB/Ski

Pyramid intervals.
1min. 60sec Rest.
2min. 60sec Rest.
3min. 60sec Rest.
4min. 60sec Rest.
5min. 60sec Rest.
4min. 60sec Rest.
3min. 60sec Rest.
2min. 60sec Rest.
1min.

Strength. Week 9
A. Max effort Dead stop Narrow grip bench press
B. Axle bar skull crushers + Hanging KB

Conditioning.
8min Amrap
10 Hand release burpee pull up
20 (5/arm) Hang DB C&J

See whiteboard for Scaled/RX/RX+

Gymnastics
Skill: Toes to rings

Conditioning.
Teams of 2.
18-20min Amrap.
50/35 AAB cal
35 SDLHP
50 Ab mat sit up
35 OHS

See whiteboard for Scaled, RX, RX+

Strength. Week 9
A. Max effort Box Front squat
B. Single leg elevated Glute bridge

Conditioning.
7min ladder
9-15-21-27
Russian KBS
BJ
Wall ball

See whiteboard for Scaled/RX/RX+

Weightlifting. Week 8
Dynamic effort
9min omem 3 T&G Power snatch

Conditioning.
Performance
15min Amrap. Teams of 2
20 Power snatch 35/25kg
20 Hand release push up
20 Thrusters 35/25kg

Fitness
20 Alt DB snatch
20 Hrpu
20 Single arm DB Thrusters

30min Amrap

100m Mixed KB carry (Front rack + Suitcase). Switch at 50m
500m/400m row
100 single unders
30 ab mat sit up
1000m/800m AAB

Strength. Week 8
Max effort.
15min build to Power jerk 1RM.

Conditioning.
Performance
16min omem
1. BMU/CTB/Pull up
2. Stoh (50-60% of today’s Max)
3. Box jump
4. Active rest (AAB)

Fitness
1. Rack/Banded pull up
2. Dual DB Stoh
3. Box jump step down
4. Active rest (AAB)