Archive

Oly.

Performance & Fitness.

6 sets 2 LHPS

Conditioning.

Performance & Fitness

1000m row.

50 DB SN.

30 T2B (V up/ Tuck up).

500m row.

25 DB SN.

15 T2B (V up/Tuck up).

Skill. D-ball clean.

Conditioning.

3 sets 60sec @ each movement.

1. WB.

2. D-ball over box.

3. Plank.

4. BB PP.

5. AAB.

6. Rest.

Strength. Week 8.

Performance & Fitness.

A1. Strict press.

A2. DB Chainsaw row.

Conditioning.

Performacnce.

A. 5 min

200m run. In remaining time Amrap

15-12-9

Stoh

PU

Rest 5min.

B. 5 min.

200m run. In remaining time Amrap

12-9-6

Stoh

CTB

Fitness (DB variation)

Performance & Fitness.
Conditioning.
25min Amrap in Teams of 2.

60 AAB cal.
30 Dual DB CL.
300 DU.
60 Cal row.
30 Hspu.

Weightlifting.
Performance.
7 sets E2M 1 SN.
Fitness.
PS variation.

Conditioning.
Performance,
10min Amrap.
15 PS.
12 BJ.
9 K2E.

Fitness.
10min Amrap.
7/arm DB SN.
12 BJSD.
9 V up.

Strength. Week 8.
Performance & Fitness.
Front squat.

Conditioning.
Lactate testing.
Performance.
15 DL.
10 BOB.
15 HC.
5 BOB.
15 FS.
10 BOB.
15 TH.

Fitness.
DB variation.

25min Amrap. Teams of 2.
50 AAB/Row cal.
50 DB SN.
50 DB GS.
50 DB PP.
On every 2min complete 5 Brp.

Performance & Fitness.
Strength. Week 7.
A1. Strict press.
A2. DB (Pronated) Bent row.

Conditioning.
Performance.
4-5 x 90sec on/90sec Rest.
DL
R PUP
2,4,6 etc.

Fitness.
4-5 x 90sec on/90sec Rest.
Dual KB DL.
PUP.
2,4,6 etc.

Oly.
Performance.
7×1 C&J.
Fitness.
7×1 PC&J.

Conditioning.
10min Amrap.
15 WB.
10 PU.
5 Power clusters (T&G/Singles).

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

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