Archive

2 rounds (Alternate between A & B).

A. 5min Amrap.

3 Brp.

6 DB SN.

9 BJSD.

Rest 2min.

B. 5min Amrap.

3/arm SA DB TH.

6 PU or RR.

9 SU.

Rest 2min.

Performance & Fitness.

Strength.

Strict press 3RM.

Conditionng.

Performance.

4-5 sets 2min work/60sec rest.

2 PC.

2 RD.

Add 2 reps each rd.

Fitness.

4-5 sets 2min work/60sec rest.

2 Dual DB PC.

2 BD.

Add 2 reps each rd.

Performance & Fitness.

Strength/Movement.

1. Unilateral knee flexion.

2. Unilateral upper body pull.

3. Core.

Conditioning.

2 x 8min.

600m run. In remaining time Amrap

5 Brp CTB.

5/arm KB C&J.

5 BJSD.

Rest 3min.

Oly.

Performance.

8 x E2M.

1 PS + HS.

Fitness.

8 x E2M.

1 PS + 2 HPS.

Conditioning.

Performance.

‘Amanda’

Fitness.

18 Alt DB SN.

9 RR.

9HRPU.

14 Alt DB SN.

7 RR.

7 HRPU.

10 Alt DB SN.

5 RR.

5 HRPU.

Strength. Week 10.

Performance & Fitness.

Front squat.

Conditioning.

Performance.

7min Amrap.

7 DL.

7 HPC.

7 BS.

7 T2B.

Fitness.

7min Amrap.

KB complex (R).

WTD SU.

KB complex (L).

WTD SU.

2 x 12min Amrap/Rest 4min.

A.

10 KBS.

10 KB GS.

10/7 AAB Cal.

B.

6/side KB FRL.

12 WTD SU.

12/9 Cal Row.

Performance & Fitness.

‘Running clock’

Teams of 2.

0-10min. 1RM Axle bar Floor press.

10-13min. Transition.

13-33min. 20min Amrap.

Choose either:

1. ‘Cindy’

2. ‘Mary’

Performance & Fitness.

Strength/Skill.

TGU 2RM.

Conditioning.

Performance.

20min omem.

1. Cal row.

2. DU + DB SN.

3. AAB cal.

4. Unbroken T2B.

Fitness.

20min omem.

1. 40sec row.

2. MC + DB SN.

3. 40sec AAB.

4. Unbroken V up/Tuck up.

Oly.

Performance.

8 sets E2M.

1 PC + 2 HC.

Fitness.

8 sets E2M.

1 PC + 1 HPC + 1 FS.

Conditoning.

Performance.

6min Amrap.

5 HPC.

10 BOB.

Fitness.

6min Amrap.

5 Dual DB HPC.

10 BODB

Strength.

Performance & Fitness.

18min E90sec.

1. DB RL.

2. Star plank.

3. DB Press.

Conditioning.

Performance & Fitness.

3-9-15-21 KBS.

6-18-30-42 WB.

3-9-15-21 SU.