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Conditioning.
20min Broken Amrap 2min work/1min rest.
30 Alt KB (Goblet hold) Lateral lunge.
30 HRPU.
15/side SA KB Deadlift.
30 Hanging knee raises.
30 KB Deck squats.

Strength Week 1.
A1. Strict press 5,5,5,5.
Rest 60sec.
A2. Supinated grip Strict CTB 5-8 x 4.
(Weighted if doable).
Rest 90sec.
(Scaled: Strict pull up. Banded. Chin over bar hold).

Conditioning.
4 sets. 2min Work/2min Rest.
15/10 Cal row (10/7 Cal AAB).
5 BBJO (No push up) 30/24.
Remaining time Amrap
Hang Power cluster.

See whiteboard for Fitness/Scaled/RX/RX+

Endurance. Test week.

500m Row.
50 Ab mat sit up.
10 Burpee.
400m Row.
40 Ab mat sit up.
20 Burpee.
300m Row.
30 Ab mat sit up.
30 Burpee.
200m Row.
20 Ab mat sit up.
40 Burpee.
100m Row.
10 Ab mat sit up.
50 Burpee.

Week 1. Weightlifting.
Clean cluster
7 x 1.1.1 (15sec) Rest 2min.

Conditioning.
3rft.
5 T&G Power clean.
60 DU.
5 Power clean (Singles).
30 Air squat.

See whiteboard for Fitness/Scaled/RX/RX+

Push/Pull Week 1.
3 sets.
A1. Ring push up 10-15 (Feet elevated).
Rest 60sec.
A2. Supinated Pendlay row AFAP 5-8 reps.
Rest 60sec.

Conditioning.
18min Amrap.
12 Cal.
‘Pull’.
4/arm DB Stoh.
(Pull: 4 BMU. 8 CTB/Pull up).

See whiteboard for Scaled/RX/RX+

Strength. Week 1.

A. 1 1/4 Back squat Build to heavy 5.

B. 3 sets 10/leg Single leg hip thrusts (20X1).
Rest 60sec.

Conditioning.
6min Ladder.
10-20-30-40 Wall ball.
5-10-15-20 KB swing.

See whiteboard for Scaled/RX/RX+

Week 1. FBB.
3 sets.
A1. SA DB Bench press 5-8/arm.
Rest 60sec.
A2. SA DB Bent over row 5-8/arm.
Rest 60sec.
A3. SA KB Crossbody RDL’s 5-8/arm.
Rest 60sec.

Conditioning.
4rds (Steady effort).
60sec Bike.
100m Farmers carry (KB/DB).
60sec Bike.
100m D-ball carry (Bear hug)

Skill:
Sumo deadlift high pull.

Conditioning.
4rds.
1. 40sec Wall Ball.
Rest 20sec.
2. 40sec Row.
Rest 20sec.
3. 40sec SDLHP.
Rest 20sec.

See whiteboard for Scaled/RX

Teams of 2.

Front squat (From the floor)
12min build to 5RM (Combinded weight).

Rest 5min.

Conditioning.
15min Amrap.
150 DU.
20 DB Burpee.
100 DU.
30 DB FR Reverse lunge.
50 DU.
40 DB Power clean.

See whiteboard for Scaled/RX/RX+

Endurance

Warm up.
5min Row/Bike/Ski.
30sec Easy.
20sec Moderate.
10sec Hard.

Rest 3min.
20min omem (Nasal breathing AMAP).
1. 40sec Row.
2. 40sec Elbow plank.
3. 40sec Bike.
4. 40sec Single unders.

Cool down.
5min easy Row/Bike.