Midline strength. Week 4.
A1. 15-20 + 10-15sec iso hold Piked Leg lifts.
Rest 30sec.
A2. 30 Alt K2E Crossbody plank.
Rest 30sec.
A3. Russian twists with KB.
Rest 30sec.
Conditionng.
2x6min/4min Rest.
A. 6min.
Row 3min 25-28spm.
3min Amrap
5 DB Devil’s press.
10 Wall ball.
B. 6min.
3min AAB @ 60-70rpm/45-55rpm.
3min Amrap
10 KBS.
10 Burpee over KB.
See whiteboard for Scaled/RX.
Week 3. FBB.
3 sets.
A1. 1/2 Kneeling Single arm DB press 8/arm.
Rest 60sec.
A2. Single arm Ring rows 8/arm.
Rest 60sec.
A3. DB reverse lunge (Suitcase hold) 8/leg.
Rest 60sec.
Intervals. Midline/Scap control focus.
3 sets.
20/15 Cal row.
50′ Dual KB Front rack carry.
10 Toes to rings.
50′ KB Farmers carry.
Rest 90sec.
Skill. KB Taters.
Conditioning.
‘Death By’
Russian KBS.
Box jump step down.
Week 3. Weightlifting.
8 sets on every 90sec.
2 Hang Snatch.
Conditioning.
9min Ladder.
2 Hang power snatch.
2 Lateral burpee over BB.
2 Clusters.
Add 2 reps each rd.
See whiteboard for Fitness/Scaled/RX/RX+
Endurance.
Warm up
5min Row or AAB.
30sec easy. 30sec moderate.
3min Rest.
20min Amrap.
1KM/750m Row.
50 DU.
2KM/1.6KM AAB.
10 D-ball Clean (Light to moderate weight).
Cool down
5min easy Row or AAB.
Strength.
Week 3. Repetition method.
A. Floor press 3×10 (Increasing weight).
Rest 90sec-2min.
B. Strict pull up 3×10.
Scaled: Banded pull up 3×10.
Compare to Week 1.
Conditioning.
2 x 6min omem.
A. 6min omem.
Odd. 10/7 Cal Bike.
Even. 30sec Hspu.
B. 6min omem.
Odd 12/9 Cal Row.
Even. 30sec DB Renegade rows.
See whiteboard for Fitness/Scaled/RX.
Strength
Week 3. Repetition method.
A. Front squat 3×10 (Increasing weight).
Rest 90sec-2min.
B. Dual DB RDL’s 3×10.
Rest 60sec.
Conditioning.
Intervals (1:1). Teams of 2 (YG,IG).
12rds (Athletes switch every 2rds).
10 Unbroken Dual DB Hang clean.
10 Box jump overs.
See whiteboard for Scaled/RX.
Midline strength. Week 3.
3 sets
A1. 20 V up/Tuck up/Ab mat sit up.
Rest 30sec.
A2. 30sec Shoulder extension plank.
Rest 30sec.
A3. 15-20sec/side Star side plank.
Rest 30sec.
Conditioning.
21min Max Cal (Choose m/c).
On every 3min complete
8 CTB.
4/arm KB snatch.
Add 1 rep every 3min.
See whiteboard for Scaled/RX.
Week 2. FBB.
3 sets.
A1. KB Goblet Cossack squat 8/leg.
Rest 60sec.
A2. Dual DB Bent over row 8 reps.
Rest 60sec.
A2. 20 KB Russian twists.
Rest 60sec.
Intervals.
3 sets.
10/7 AAB Cal.
10 SDLHP.
15 Ab mat sit up.
10 Dual DB Box step overs.
Rest 2min.
See whiteboard for Scaled/RX.
