Archive

Oly.
Performance.
8 x Every 90sec.
1 LHSN + 1 SN.

Fitness.
Power variation.

Conditioning.
Performance.
21-15-9-3
SN.
CTB.

Fitness.
21-15-9-3
KB Tater.
JCTB.

Gymnastics. Week 5.

Conditioning.
2 x 8min/4min Rest.

A.
Buy in 800m run.
Amrap in remaining time
15 T2B.
15 BJO.

B.
Buy in 800m run.
Amrap in remaining time
10 Stoh.
10/7 Cal row.

Fitness. See whiteboard.

Strength.
10-12min Overhead. Build to heavy 3.

Conditioning.
2 x 6min Amrap/5min Rest.

A.
250m/200m Row.
6 D-ball BJO.

B.
10 DB FS.
15 DB DL.
50m DB FC.

Skill.
KB Taters.

Conditioning.
16min Ascending Ladder.
2 KB Taters.
2 Tuck up/Sit up.
2 Cal row/AAB.
Add 2 reps each rd.

Strength. Deload week.

A1. Power jerk (2sec pause in Catch).

A2. 3RM WTD CTB/Pull up (Scaled: Assisted Pull up).

Intervals.
3 x 3min Work/3min Rest.
Performance.
20 DU.
10 Dual DB Stoh.
3-5 BMU (Scale: 3-5 Burpee CTB/Pull up. 5 RR + 5 PUP).

Fitness.
20 Plate hops.
10 Dual DB Stoh.
5 RR + 5 PUP.

30min Amrap.

750m/500m Row. 1.5km/1.2km AAB (Alt each rd).
25 Russian KBS 32/24kg (Unbroken).
25 Ab mat sit up.

Strength (Deload week).
Back squat waves
5,3,5,3 (Speed focus).

Conditioning.
Performance.
A. 3min omem
10-12 TH.
B. 3min omem
10-15 Brp.
C. 3min omem
5 Lateral bar Brp + 5 TH.

Fitness.
SA DB variation of above

Oly.
8 x Every 90sec.
1 HPC + 1 LHPC.

Conditioning.
10min Amrap.
3 PC.
200m Run.
12 DL.
200m Run.

Gymnastics. Week 4.
10min omem.
Shspu.

Conditioning.
Teams of 2.
50 Cal row (Partners holds DB’s in FR).
50 BJO.
50 WB.
50 DB Devils press.
50 WB.
50 BJO.
50 AAB cal (Partner holds DB’s in FR).

Skill.
D-ball cleans.

Conditioning.
12min Amrap.
5 D-ball ground to box.
20 Alt RL.
200m Run.