Strength. Week 4.
3 sets.
A1. Barbell Z press 5 reps @ tempo 31X1.
Rest 90sec.
A2. Strict False grip Ring pull up (CTR) 4-6 reps.
Rest 90sec.
Conditioning.
30 Target burpee.
50 DU/SU.
30 Hspu.
50 DU/SU.
5 Wall walks.
50 DU/SU.
30 Target burpee.
See whiteboard for Fitness/Scaled/RX
Endurance.
500m Row.
Rest 2min.
400m Row.
Rest 90sec.
300m Row.
Rest 60sec.
200m Row.
Rest 30sec.
100m Row.
Rest 5min.
Then work back up 100m – 500m.
(Bike 2 x Distance).
Week 4. Weightlifting.
Power snatch cluster
5 x 1.1.1.1.1 (Rest 10sec).
Rest 90sec.
Conditioning.
4min Amrap.
12 T2B.
10 Power snatch.
8 Ohs.
Rest 90sec.
3min Amrap.
10 T2B.
8 Power snatch.
6 Ohs.
Rest 90sec.
2min Amrap.
8 T2B.
6 Power snatch.
4 Ohs.
See whiteboard for Fitness/Scaled/RX/RX+
Week 4. Gymnastics.
3 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 10 reps.
Rest 90sec.
Conditioning.
3 sets. On every 3min.
1. 500m/400m Row.
2. 20 BBJO.
3. 1km/0.8km Bike.
Strength Week 4.
A. Pause Front squat (Tempo 22X2).
Build to heavy 5.
B. 3 sets 10 reps Sumo stance Good mornings.
Rest 60sec.
(Movement focus).
4 sets.
16 RKBS.
8/side SA KB FR Split squat.
16 Alt SL V up.
See whiteboard for Scaled/RX/RX+
Week 4. FBB.
3 sets.
A1. Alt DB Bench press (Top Down) at Tempo 30X0 3-5/arm.
Rest 60sec.
A2. 10 Ring rows at Tempo 2020.
Rest 60sec.
A3. Single DB RDL’s 4-6/leg at Tempo 20X1.
Rest 60sec.
Conditioning.
1km/800m Row.
200 DU/SU.
2km/1.6km Bike.
Beginners.
Skill. Turkish get up
Conditioning.
4 sets.
3min ascending ladder
3,6,9…
Ab mat sit up.
Sumo deadlift.
Lateral burpee over BB (No push up).
Rest 60sec between each 3min.
Strength Vertical push/pull.Week 3.
A. Strict press 3,2,1,1,1. Rest 2min.
B. Accumulate 25 Strict CTB in AFSAP.
Scaled: Strict pull up. Banded (6min time cap).
10min Grinder (Focus on movement).
10 DB Push up.
‘Pull’.
10 Alt Mixed DB carry reverse lunge (Front rack + Suitcase).
10 DB Renegade rows (No push up).
(‘Pull’: 5 BMU. 10 CTB/Pull up/Ring row).
Endurance.
Warm up.
5min. 30sec easy. 20sec moderate. 10sec hard.
Rest as needed.
20min omem.
1. 50sec Row.
2. 8 No push up burpee + 8 Ab mat sit up.
3. 50sec Bike.
4. 15 Dual Russian KB swings.
Cool down. 5min easy
Week 3. Weightlifting.
Clean to Thruster (Cluster) 5 x 1.1.1 (15sec)
Rest 2min.
Conditioning.
Teams of 2
33-27-21-15-9.
Cal.
Alt DB Thrusters.
See whiteboard for Scaled/RX
