Saturday session
Teams of 2. ‘It’s all gone Synchro’.
0.00-15.00min
Ascending ladder.
5 Cal Bike.
5 Plate GTOH.
5 Air squat.
5 Cal Row.
5 Dual KB DL.
5 SA KB Push press.
Add 5 reps each rd.
15.00-30.00min.
Amrap @ finished rep scheme from Ascending ladder.
Strength Week 8.
3 sets.
A1. Push press 3 @ tempo 21X2.
Rest 90sec.
A2. Strict False grip Ring pull up with lean away 4-6 reps. Rest 90sec. Scaled: Weighted negatives.
Conditioning.
12min max distance Row/Bike/Ski.
On every 90sec complete:
A. 30sec Amrap DU/SU.
B. 30sec Amrap Hrpu.
Alt between A&B.
Endurance
30min omem.
1. 12/8 Cal Row.
2 TGU 1-2 reps/side.
3. 12/8 Cal Bike (AAB 8/6).
Week 8. Weightlifting.
4 sets.
Clean to thruster. 1 rep E20sec x 6.
Rest 90sec. (Keep weight moderate. Focus on speed).
Teams of 3.
Intervals 4-5 sets each.
5 Pogo burpee.
7 T2B.
9 C&J.
See whiteboard for RX+/RX/Scaled/Fitness.
Week 8. Gymnastics.
3 sets.
A1. Ring dip 4-6 (10+ then perform Elevator dips). Add weight if possible.
Rest 60sec.
A2. KB Gorilla rows 12-16 Alt reps (Increase loading from last week).
Rest 60sec
Conditioning.
23min Broken Amrap (2min work/60sec rest)
20 Alt SA OHRL (Switch hands after 10 reps).
15 Box jump (5 Step up/down. 5 Jump/Step down. 5 Rebound).
20 SA DB Stoh (Switch hands every 5 reps) or 15 Hspu.
See whiteboard for RX+/RX/Scaled/Fitness.
Strength. Week 8.
Back squat Cluster 1.1 (15sec) x 4-5.
Rest 2min.
Conditioning.
12min omem. 40sec work/20sec rest.
1. Wall ball.
2. Alt DB P.clean (AHAP).
3. 18sec/side Star Plank (Rest 12sec b/t sides).
Week 8. FBB.
3 sets.
A1. 20m/side KB mixed carry (Dual Front rack)
Rest 60sec.
A2. 6-10 Strict T2R.
Rest 60sec.
A3. 4-6 Dual DB RDL’s @ Tempo 3111.
Rest 60sec.
Conditioning.
4 rds for Quality.
8-10/arm Single arm Ring row.
Rest 15sec.
4-6/arm Single arm straight leg sit up.
Rest 15sec.
10 unbroken SDLHP (Increase loading each rd).
Rest 60sec
Saturday Session
Teams of 2.
12min complete
75/60 Cal.
Remaining time Amrap (YG,IG)
6 DB facing Burpee.
8 Alt DB snatch.
24 DU/SU.
Rest 4min.
12min complete
75/60 Cal.
Remaining time Amrap (YG,IG)
6 BJO 30/24 (Hands on box).
8 Dual DB Hang clean.
12 Ab mat sit up.
Strength Week 7.
3 sets.
A1. Push press 5 @ tempo 21X2.
Rest 90sec.
A2. Strict False grip Ring pull up with lean away
4-6 reps.
Rest 90sec.
Conditioning.
9min Amrap.
15 Med ball cleans.
12 Stoh.
9 RKB swing.
See whiteboard for RX+/RX/Scaled/Fitness.
Endurance.
5-6 sets.
On every 5min complete
500m/400m Row (1km/0.8km Bike).
10 KB Deck squats.
Rest remaining time.
