Category: Uncategorized

Conditioning. (Nasal breathing only).
2x12min Amrap/6min Rest.

A.
20/15 Cal row.
15 T2B.
10 HRPU.

B.
15/10. AAB cal.
10 Dual DB Stoh.
5 NP BBJ.

Oly. Week 1.
Snatch (Any style).
10min build to tough single.
Then.
4 x 30sec Amrap @80%. 60sec Rest.

Conditioning.
3 rounds 30sec Work/30sec Rest.
1. Wall ball.
2. Alt DB Snatch.
3. Double unders.
4. Alt DB Power cluster.

A.
10min Amrap.
10 Power snatch 35/25kg.
100m Run.
10 Overhead squat.
100m Run.

Rest 5min.

B. 8min Amrap.
5 D-ball Ground to Shoulder (Tough weight).
10 Ring push up.
10 Dual DB Rows 2×22.5/15kg.

5min Rest.

C. 3rds.
20 Weighted Russian twists.
30sec Hollow hold.
30sec Arch hold.
Rest as needed

Strength. Week 3.
A1. CG Sumo deadlift (Dead stop).
A2. Standing SA press.

Conditioning.
Performance.
9min Amrap.
3 Shspu + 6 Khspu (Unbroken).
12 KBS.
15 BJ.

Fitness.
3 Strict press + 6 Push press.
12 KBS.
15 BJSD.

30min Amrap.

500m/400m Row.
50 Air squat.
1.2km/1.0km AAB.
50 Ab mat sit up.
100m Single arm Farmers carry (50m/arm).

Strength. Week 3.
Front squat waves.
1,6,1,6,1,6.

Then.

9min omem.
1. DB Death march.
2. KB Lateral BSO.
3. 15-20sec/side Star plank.

Gymnastics. Final week.

Conditioning.
A. 8min omem.
Odd. 15/10 Cal row.
Even. 8-12 BFB.

Rest 2min.

B. 8min omem.
Odd. 12/8 AAB cal.
Even. 40-60 DU.

Oly.
10min omem.
1 Clean pull + 1 Hang power clean + 1 Jerk (Any style).

Conditioning. (Courtesy of TTT).
Performance.
Teams of 2
12min YG,IG
2 Barbell complex.
8 CTB.
24 Double unders.

Complex:
Power clean + Hang clean + Thruster + Push press.

Fitness.
2 DB complex (1/arm).
8 Ring rows.
24 Mountain climbers.

Strength/Skill.
TGU.

3 x 6min workouts/4min Rest.
Buy in 500m/400m Row.
In remaining time Amrap
4 Russian KB swings 32/24kg.
4 KB Goblet squat 32/24kg.
4 Ab mat sit up.
Add 4 reps each rd.

Skill. Hang power clean.

Conditioning.
12min Amrap.
300m/250m Row.
10 Hang power clean.
20 DB Box step overs.