Category: Uncategorized

Performance & Fitness.
Gymnastics. Final week.
See whiteboard.

Conditioning.
24min. E2M.
1. AAB cal.
2. DB NPU Brp BSO.
3. Row.
4. DU + SU.

Performance & Fitness.
Strength. Week 7.
Front squat.

Conditioning.
24-18-12
Brp.
Alt KB SN.

Oly.
Performance & Fitness.
6×2 Hang power clean (Feet no wider than shoulders).

Conditioning.
Performance.
30/25 Cal row.
30 Hpc.
30 WB.
30 RD.
30 WB.
30 Hpc.
30/25 Cal row.

Fitness.
30/25 Cal row.
30 KBS.
30 WB.
30 PU.
30 WB.
30 KBS.
30/25 Cal row.

5rds.
90sec AAB/Row.
90sec Ladder. KBS. WB.
90sec Rest.

Strength. Week 6.
Performance & Fitness.
A1. Strict press.
A2. DB Row.

Conditioning.
Performance.
12min Amrap.
60 DU.
8 CTB.
12 Dual KB/DB PP.
8 T2B.

Fitness.
12min Amrap.
10/7 AAB cal.
8 RR.
6/arm KB PP.
8 V up/Tuck up.

Conditioning.
Performance & Fitness.

A. 4min Amrap.
500m/400m Row.
10 BBJ.
20 WTD SU.
30 JL.
40 RKBS.

Rest 3min.

B. 6min Amrap.

Rest 3min.

C. For time.

Gymnastics. Week 2.
See whiteboard.

Conditioning.
Performance & Fitness.
20min Halloween Amrap.

300m Run.
31 Alt DB C&J.
31 Brp.
300m Run.
31 PU.
31 Alt DB SN.

Oly.
Performance.
7×2 Paused SN.

Fitness.
7×2 Paused PS.

Conditioning.
Performance.
4x3min Amrap.
5 T&G PS.
7 SU.
9 ASQ.
Rest 2min (Decrease rest by 30sec after each interval).

Fitness.
As above with DB SN.

Strength. Week 6.
Performance & Fitness.
Front squat. See whiteboard.

Conditioning.
Performance.
6min Amrap.
BB complex.
Omem 5 BJ.

Fitness.
6min Amrap.
KB complex.
Omem 5 BJ.

Oly.
6×2 HPS.

Conditioning.
Performance.
A. 5min Amrap.
8 BRp.
8 HPS.

Rest 3min.

B. 5min Amrap.
10/7 Cal row.
10 OHS.

Fitness.
A. 5min Amrap.
8 Brp.
8 Alt DB SN.

Rest 3min.

B. 5min Amrap.
10/7 Cal row.
10 DB FS.