Archive

Skill.

Turkish get up.

Conditioning.
15min Amrap.
200′ D-ball carry
20 DB front squat
20 DB floor press
200′ Walking lunge
20 DB power clean
20 DB Bent over row
200′ Bear crawl

Week 2. Weightlifting (Positional work).

8 sets on E90sec.
2 High hang clean + 1 Jerk (Any style).

Conditioning.
8min Amrap.
15 Wall ball.
10 Deadlift.
5 Hang Power Clean & Jerk.

See whiteboard for Fitness/Scaled/RX/RX+.

Endurance.

Warm up.
5min (Row/AAB)
30sec easy. 20sec moderate. 10sec fast.

Rest 3min.

18min Amrap. 30/21 Cal row (21/15 Cal AAB). 12 Lateral Burpee over BB.

Cool down.
5min easy.

Strength. Week 2 Repetition method.

A. Dual DB Push press 3×10 @ tempo 20X1
90sec Rest.

B. Weighted ring rows (feet elevated) 3×10
60-90sec Rest.
(Scaled: Ring rows).

Conditioning.
10min Amrap.
1 Stoh complex.
15 Box jump 24/20.

Stoh complex:
7 Power jerk + 5 Push press + 3 Strict press.
(Each movement must be completed unbroken)

See whiteboard for Fitness/Scaled/RX/RX+.

Strength. Week 2 Repetition method
A. Back squat 3×10. Rest 90sec-2min.

B. Arch back Good mornings 3×10. Rest 60sec.

Conditioning.
12min omem.
1. 30-60 DU.
2. 15 Med ball cleans.
3. 15 Dual KB swings.

Midline strength. Week 2.
3 sets
A1. 30sec Med ball plank (Stir the pot).
30sec Rest.
A2. 30sec Superman hold.
30sec Rest.
A3. 30sec/side Captain Morgan’s.
30sec Rest.

Conditioning.
3 sets. 6min Work/2min Rest.
400m Run (500m/400m Row. 1km/0.8km AAB).
In remaining time Amrap.
5 Burpee CTB.
10 Alt DB SN.
10 SA DB OHRL.

See whiteboard for Fitness/Scaled/RX

FBB. Week 1.
3 sets.
A1. SL DB RDL. 8/leg.
Rest 60sec.
A2. SA DB Bent over row. 8/arm.
Rest 60sec.
A3. 30sec/side Captain Morgans.
Rest 60sec.

Conditioning.
3 sets.
20 Russian KB swings.
15 BJO.
100′ D-ball carry.
200m Row.
Rest 90sec after each rd.

See whiteboard for Scaled/RX.

Skill: Push press.

Conditioning.
10min Amrap.
8 Single arm DB Push press.
12 Ring rows.
8 SA DB Push press.
12 Ab mat sit up.

Weightlifting. Week 1 (Positional work).
8 sets. On every 90sec.
2 High hang Snatch (Power or Full).

Conditioning.
10min Amrap.
5 Hang power snatch.
10 Pull up.
15 Wall ball.

See whiteboard for Fitness/Scaled/RX

Endurance.

4min easy Row or AAB.

Rest 2min.

A. 10min max distance row.
On every 2min complete 12 Med ball cleans 9/6kg.

Rest 2min.

B. 10min max distance AAB.
On every 2min complete.
3-5 DB Devil’s press.

4min easy Row or AAB.