Category: Uncategorized

Skill. Rowing.

Conditioning.
18min work through.
250m/200m row.
20 ASQ
20 (5/arm) Hang DB C&J.
20 PBSU.
20 RT.

Strength. Week 5.
Performance & Fitness.
A1. Strict press.
A2. DB Bent row.

Conditioning.
Performance.
15min in pairs.
30 CTB.
60 DU.
20 Stoh.

Fitness.
15min in pairs.
30 RR.
60 MC.
10/arm KB Stoh.

Gymnastics. Week 5.
Performance & Fitness.
See whiteboard.

Conditioning.
Performance & Fitness.
A. 8min Amrap
400m Run
25 WB.

Rest 3min.

B. 8min Amrap
20/15 AAB cal.
20 UB KBS.

Oly.
Performance & Fitness.
See whiteboard.

Conditioning.
Performance.
4x3min/60sec.
T&G PC
T2B
BJ

Fitness.
4x3min/60sec
DB PC
V up/Tuck up
BJSD

Performance & Fitness
Strength. Week 5.
Speed FS.

Conditioning.
16min Amrap. Teams of 2.
DB Devils press.
DB BSO.

Skill.
Push press.

Conditioning.
15min working through
7 KB SDLHP
7 KBS
7 KB GS
7 Brp
7 SU
Rest 60sec.

Performance & Fitness.
Strength. Week 4.
A1. Strict press.
A2. See-Saw rows.

Conditioning.
4 sets. In 2min complete
18/15 Cal row.
DB complex (R).
DB complex (L).
Remaining time Max dist D-ball carry.

Gymnastics. Week 4.
Performance & Fitness.
See whiteboard.

Conditioning.
Performance.
20min Amrap.
400m Run.
20 T2B.
10 PC.

Fitness.
20min.
400m Run.
20 WTD SU.
10 DB PC.

Oly.
Performance.
6 sets E2M.
2 Pos Snatch.

Fitness.
6 sets E2M.
2 Pos PS.

Conditioning.
Performance.
15min omem.
1. 10/7 AAB.
2. T&G LHPS.
3. NPB + DU.

Fitness.
15min omem.
1. 30sec AAB.
2. 30sec Alt DBS.
3. NPB + PH.

Strength. Week 4.
Performance & Fitness.
A1. Tempo FS.
A2. Posted SL DL.

Conditioning.
Performance.
10min @ Steady effort.
8/arm KB FS.
12 PU.
8 BJSD.

Fitness.
10min @ Steady effort.
16 KB GS.
12 RR.
8 BJSD.