Weightlifting. Week 6. Dynamic effort
12min omem
1 Power snatch + 1 Hang snatch
Start @ 50%. Build weight if able to maintain high barbell speed.
Conditioning.
Performance
2x3min Amrap/3min Rest.
2 Hps 35/25kg
2 Ohs 35/25kg
20 DU
4 Hps
4 Ohs
20 DU
Add 2 reps each rd.
20 DU after each rd.
Fitness.
DB variation of above
DB hang power snatch
DB Goblet squat
20 Plate hops
Endurance
3 x 8min Amrap/2min Rest
A. Buy in 50/35 Cal row (35/25 AAB cal)
In remaining time Amrap
30 DB Box step over
20 Alt DB hang clean 22.5/15kg
10 NP burpee over DB.
B. Buy in 50/35 Cal row (35/25 AAB cal)
In remaiming time Amrap
30 NP burpee over DB
20 DB Box step over
10. Alt DB hang clean
C. Buy in 50/35 Cal row (35/25 AAB cal)
In remaining time Amrap
30 Alt DB hang clean
20 NP burpee over DB
10 DB Box step over
Strength. Week 6.
A. Max effort Press complex
1 Push press + 1 P.jerk + 1 S.jerk
B. Barbell JM press.
Conditioning.
Performance
10min Amrap.
1 DB complex (Right arm)
20 T2B.
1 DB complex (Left arm)
20 Pull up (No butterfly pull up)
DB complex:
6 Push press + 4 P.jerk + 2 S.jerk
See whiteboard for Scaled RX RX+
Fitness.
20 DB Push press (Right arm)
20 Ab mat sit up
20 DB push press (Left arm)
20 Ring rows
Teams of 2.
A. 7min Max cal AAB
(Partner completes 100m DB Farmers carry)
Rest 3min.
B. 7min Amrap Burpee + D-ball over tall box
Rest 3min.
C. 7min Max cal Row
(Partner completes 4 Alt TGU)
Strength. Week 6
A. Max effort Paused Front squat (3sec pause at bottom)
B. Barbell Cossack squats
Conditioning.
3RFT
200m run
15 Deadlift
10 Power clean
Scaled 45/30kg
RX 60/40kg
RX+ 70/47.5kg
Fitness.
Dual DB variation.
A.
10min Amrap
8 D-ball GTS 40/50kg
10 T2B
30 DU
Rest 5min.
B.
10min Amrap
15/10 AAB cal
12 Air squat
9 Burpee
Rest 5min.
C.
3 rounds
30-45sec Ring plank
Rest 60sec
15-20sec/side Copenhagen plank
Rest 60sec
30sec Arch hold
Rest 2min
Skill: Med ball cleans
Conditioning.
3 rounds (60sec @ each movement)
1. Wall ball
2. Hang power clean
3. BJSD
4. Push press
5. AAB
6. Rest
Weightlifting. Week 5
Dynamic effort. Clean & Jerk.
10min omem 2 Clean + 1 P.jerk.
Start @ 60%. Build in weight if able to maintain high speed with movement.
Conditioning.
Teams of 2. 12-15min Amrap.
27/21 Cal row.
21 Hang power clean.
15 Dual KB Thrusters.
See whiteboard for Scaled/RX/RX+
Conditioning.
24min Max distance. On every 4min complete.
5/arm DB Hang snatch.
10 Box step up.
15 Ab mat sit up.
Start on Row/AAB at 0.00
Strength. Week 5.
Max effort Axle bar (Pause) Floor press.
Conditioning.
9-15-21
Deficit push up.
Deadlift.
See whiteboard for Scaled/RX/RX+
