Archive

Performance & Fitness.
Strength. Test week.
Back squat 1RM.

Conditioning.
3RFQ.
DB SN (R).
DB OHRL (R).
CTB.
DB SN (L).
DB OHRL (L).
PU.
Rest 60sec.

Skill.
Overhead squat.

Conditioning.
A.
6min Amrap.
7/5 AAB cal.
5/arm DB PP.
10 SU.

Rest 3min.

B.
6min Amrap.
200m/150m Row.
10 Brp.
10 RS.

Performance & Fitness.
Strength. Week 12.
A1. Deadlift.
A2. WTD Strict ring dip.

Conditioning.
12min omem.
1. 15/12 AAB.
2. KB complex.
3. BJ.

Performance.
Oly.
4min omem. 2 HI HS.
4min omem. 2 HS.
4min omem. 2 SN.

Conditioning.
CF Open 12.4.

Fitness.
Oly.
4min omem. 2 HI HPS.
4min omem. 2 HPS.
4min omem. 2 PS.

Conditioning.
12min Amrap.
15 WB.
10/7 AAB cal.
5 RR.

Performance.
Conditioning.
A. In 6min complete
600m Run. In remaining time Amrap
Hpc.
Hrpu.
Rest 3min.
B. Repeat ‘A’ Increased effort.
Rest 3min.
C. 2min Amrap.
Brp.

Fitness.
Conditioning.
A. In 6min complete
600m Run. In remaining time Amrap
KBS.
Hrpu.
Rest 3min.
B. Repeat ‘A’ Increased effort.
Rest 3min.
C. 2min Amrap
Brp.

Performance & Fitness.
Strength. Week 12.
A1. Back squat.
A2. Strict CTB (Supinated grip).

Conditioning.
12min omem.
1. DB BSO.
2. Russian twists.
3. AAB.

Skill.
Thruster.

Conditioning.
3rds 60sec @ each movement.
1. TH.
2. Brp.
3. Prisoner BSU.
4. D-ball hold.
5. Rest.

Performance & Fitness.
Strength. Week 11.
A1. Deadlift.
A2. WTD Ring dip.

Performance.
Conditioning.
12min omem.
1. 12/8 AAB cal.
2. DB SN.
3. UB Strict T2B.

Fitness.
Conditioning.
12min omem.
1. 40sec AAB.
2. DB SN.
3. 40sec WTD SU.