Weightlifting.
Performance.
3min omem 2 MS.
3min omem 2 TS.
10min omem 2 SN (60-75%).
Fitness.
Power SN.
Conditioning.
Performance.
10min Amrap.
3rds
6 CTB. 6 SN 40/30kg.
3rds
7 CTB + 5 SN 60/40kg.
Amrap
8 CTB + 5 SN 80/50kg.
Fitness.
10min Amprap.
3rds
6 Jumping CTB + 6/arm KB SN.
3rds
7 JCTB + 5/arm KB SN (Heavier).
Amrap
8 JCTB + 4/arm KB SN (Heavier).
Strength. Week 3.
Performance.
Thrusters 15-10-5.
Fitness.
A1. RFEESS.
A2. SA 1/2 Kneeling LM press.
Conditioning.
3min Max cal row.
3min Max BFB.
3min Max AAB cal.
3min Max DU.
‘Sunday Mash up’
Skill.
Deadlift + V up/Tuck up.
Conditioning.
2x10min/5min Rest.
A.
250m/200m Row.
5/arm DB C&J.
10 V up/Tuck up.
B.
15/10 AAB cal.
8 Axle bar deadlift.
8 Burpee over bar.
Strength. Week 6.
Performance & Fitness.
A1. Push press clusters.
A2. Ring row muscle up.
Conditioning.
14.2 & 15.2
Strength. Week 4.
Performance & Fitness.
Clean grip Deadlift.
4×5 @70%.
Conditioning.
3x4min/2min Rest.
Buy in 200m run.
In remaining time Amrap.
4 Target Burpee.
6 K2E.
8 Alt Pistols.
Strength. Week 2.
Performance.
A. Box squat. Heavy 3.
B. 1 x ME D-ball squat (Goal: 20 reps).
Fitness.
A1. Belt squats.
A2. Seated SA LM press.
Conditioning.
Performance & Fitness.
10min Amrap.
20 WB.
5/arm KB SN.
10 BJSD.
20min Amrap. Teams of 2.
60/45 Cal row.
50 Partner BB squats.
40 BOB.
30 DB BSO.
20 Gtoh (each).
Strength. Week 5.
Performance & Fitness.
A1. Push press.
A2. Upper body pull.
Conditioning.
Performance (12min cap).
50 DU.
25 Stoh.
50 DU.
25 PC.
50DU.
25 TH.
50 DU.
25 PC.
50 DU.
25 Stoh.
Fitness.
50 MC.
12/arm DB PP.
50 PH.
12/arm DB PC.
50 MC.
12/arm DB TH.
50 PH.
12/arm DB PC.
50 MC.
12/arm DB PP.
Strength. Week 3.
Performance & Fitness.
Deadlift 3×10 (Pause @ knee).
Conditioning.
3x5min Amraps/2min Rest.
In 5min complete
400m/350m row.
Remaining time Amrap
5 RD.
5/arm KB CL.
5 BJSD.
