Category: Uncategorized

Teams of 2.

‘Running Clock’

0.00-10.00
10RM Stoh.

10.00-12.00
Rest.

12.00-24.00
Complete
1200m Run.
90 KBS.
45 CTB.

24.00-26.00
Rest.

26.00-34.00
Amrap (YG,IG)
10 Stoh.
30 DU.

3 x 9min Amrap/4min Rest.

1.0KM Row/2.2KM AAB.
In remaining time Amrap
10/arm DB SN.
20 Ab mat sit up.
10 NPU Brp.

Strength. Week 7.
Back squat (Speed focus)
3,3,3,3,3.

Conditioning.
Intervals (1:1)
2 rounds 90sec Work/90sec Rest.
1. DB HC.
2. BJO.
3. TH.

Oly.

Snatch 1RM (Any style).

Conditioning.
Performance.
27-21-15 T2B.
9-7-5 Snatch (Any style) 70/45kg.

Fitness.
27 V up or Tuck up.
24 Dual KBS.
21 V up or Tuck up.
18 Dual KBS.
15 V up or Tuck up.
12 Dual KBS.

Gymnastics. Test week.
Shspu.f

Conditioning. (Courtesy of TTT)
20min Amrap. Choose A or B.
A. 16/12 Cal row or Ski. 8 Burpee over erg (BB).
B. 12/8 AAB cal (16/12 Cal bike). 8 Burpee over BB.

A. 7min Amrap.
Buy in 400m Run.
In remaining time Amrap
15 Russian Kettlebell swings 32/24kg.
20 Air squat.

Rest 4min.

B. 7min Amrap.
Buy in 400m Run.
In remaining time Amrap
4 DB Renegade rows 2 x 22.5/15kg.
8 DB Box step up 24/20 (Only 1 DB for step up).

Rest 4min.

C. 3rounds
50m DB Farmers carry.
60sec D-ball hold (Bear hug).
50m DB Farmers carry.
Rest 60sec.

Strength. Week 6.

15min build to 3RM PJ.

Conditioning.
12min Amrap.
75 DU.
10/arm DB Stoh.
10 M up.

32min. On every 2min.

1. 400m/300m Row.
2. 1RD of DB ‘DT’.
3. 25/18 AAB cal.
4. 40sec/side Side plank.

Strength. Week 6.
Performance & Fitness.
Back Squat Waves
3,1,3,1,3,1

Conditioning
7min Amrap.
30 WB.
200m Run.