Strength. Week 12
Max effort Back squat
15min build to heavy single.
Conditioning.
4x2min Amrap/2min rest.
50 Double unders
10 Dual DB Power cleans
Remaining time Amrap
Wall balls.
See whiteboard for Scaled/RX/RX+.
Finisher.
2×50 Banded hamstring curls.
Dynamic effort. Upper body.
10min omem.
3 T&G Push press (Keep light 60-70%. Speed).
Conditioning.
10min Grinder (Focus on quality of movement).
10 Hand release push up.
20 DB Box step up 24/20 (Single DB).
10 Ring rows.
20 Alt DB lunges (Single DB. Suitcase hold).
See whiteboard for Scaled/RX/RX+
Finisher: 100 Standing banded crunches
‘Marino’
3RFT
50 Cal row
10 Power clean 60/40kg
9 Strict pull up
19 Alt Hang DB split snatch 22.5/15kg
(Wear weighted vest)
See whiteboard for Scaled/Teams of 2 options
Dynamic effort. Week 11
10min omem 2 D-ball clean (Challenging weight)
Conditioning
Performance
14min Amrap.
2min work/60sec (Start where you finished)
9 Hspu.
12 T2B.
15 OHS.
See whiteboard for Scaled/RX/RX+
Fitness.
9 Dual DB Push press.
12 Hanging knee raises.
15 DB Goblet squat.
Endurance
2min easy Row/AAB.
2min easy AAB/Row
Into.
20min Amrap.
18/13 Cal row or 13/9 AAB cal.
40sec D-ball hold.
60 Double unders.
Rest 60sec after each rd.
Into.
4min easy Row/AAB.
Strength. Week 11.
A. Max effort DB Floor press 5RM
B. Roll back BB Skull crushers
Conditioning
21-15-9
Stoh
Box jump
See whiteboard for Scaled/RX/RX+
Gymnastics.
12min omem Midline strength.
Conditioning
Teams of 2
20min Ameap
1000m/800m Row
50 Hang power clean
15 Muscle up
2km/1.6km AAB
50 Deadlift
15 Muscle up
See whiteboard for Scaled/RX/RX+
Strength. Week 11
A. Max effort Power clean
B. Dual DB Staggered stance RDL’s
Conditioning.
1 up to 10
DB Front squat
DB facing burpee
See whiteboard for Scaled/RX.
Dynamic effort.
10min omem.
1 Push press + 1 Power jerk + 1 Split jerk
Conditioning.
14min Amrap (2min Work/60sec Rest).
200m Run.
10 Single arm KB Split jerk.
20 Ab mat sit up.
10 SA KB Split jerk.
60 Double unders.
Then.
3rds.
60sec Straight arm plank (Weighted).
Rest 2min.
Skill. Med ball clean
Conditioning.
3rds. 60sec @ each movement.
1. Wall ball.
2. Hang power clean.
3. BJSD.
4. Push press.
5. AAB.
6. Rest.
