Category: Uncategorized

Strength.
Front squat week 3. Tempo 3331.
3,3,3,3.

Conditioning.
CF Open 13.2

Oly.
Hang clean 6×3 every 90sec.

Conditioning.
15min omem.
1. 3-5 Bar muscle up.
2. DB complex.
3. 40sec Row (Tough, repeatable effort).

A. 7min Amrap.
150m Row.
10 Goblet squat. Tempo 20X1.
150m Row.
20sec Ring row hold.
Rest 3min.
B. 7min Amrap.
10/7 AAB cal.
10 SA Russian swings.
10/7 AAB cal.
10 Sit up.
Rest 3min.
C. 7min Amrap.
40 DU.
10 NPU Burpee to plate.
10 GTOH with plate.

Functional bodybuilding (See whiteboard)
Upper/Lower body split.

Conditioning.
7min at Grinder pace.
5/arm SA Crossbody DB muscle snatch. AHAP.
5 BJSD 30/24.
5 Ring push up + 20sec Ring plank hold (External rotation).

Gymnastics.
Pick 1-2 skills to focus on (Quality!!!)

Conditioning.
4 x on every 4min
18/13 AAB cal
10 burpee BJO (Regional style)
10 Unbroken hang power clean (light-mod)

Strength.
Front squat. Tempo 4441
4,4,4,4

Conditioning.
10min Amrap (Zopen style)
15 T2B
50 DU
20 SA KB hang clean to thruster (switch arms every 5 reps)

Oly (Strength speed)
Hang power snatch 8×2 every 90sec

Conditioning
15min omem
1. 10-15 Unbroken CTB
2. 10 Unbroken hang power snatch (light mod)
3. 30sec row (hard, repeatable effort)

A.
10min at consistent effort
300m row
8 burpee over erg
300m row
20m KB front rack + farmers carry

Rest 4min.

B.
10min at consistent effort
12/9 AAB cal
30sec Ring plank
12/9 AAB cal
10 Alt Dual KB push press

Functional bodybuilding.
Upper/Lower body split
See whiteboard.

Conditioning.
7min Grinder
8 clean grip deadlift (no hookgrip) 80/55kg
5 renegade rows (tough)
20sec wall facing handstand hold or 20 shoulder taps

Gymnastics.
Pick 1-2 skills and spend 10-12min working on quality of movement.

Conditioning.
4 x on every 4min
25/18 Cal row
15 Power jerk (light – moderate)
30 DU
Rest remainder of 4min