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Strength Week 10.
Back squat. 20min build to Tough single.

Conditioning.
7min Amrap.
10 SDLHP.
10 Front squat.
10 Lateral burpee over BB.

See whiteboard for RX+/RX/Scaled/Fitness

Week 10 FBB.

3 sets.
A1. 20m/side KB mixed carry (1 Front rack. 1 Overhead. Switch after 10m)
Rest 60sec.
A2. 10-15 V up or Tuck up.
Rest 60sec.
A3. 4-6/leg Single leg DB RDL’s @ Tempo 3111.
Rest 60sec.

Conditioning.
4RFQ.
16 Alt DB curl+press.
Rest 15sec.
15-20sec/side Star plank.
Rest 15sec.
5/arm DB muscle clean (heavy but good form).
60sec Active rest on Bike.

Saturday Session

Teams of 2.
150 DU/SU.
50 Alt SA DB Devil’s press.
50 DB Box step overs.
150 DU/SU.
50 BBJO.
50 Ab mat sit up.
150 DU/SU.
100 WB.
150 DU/SU.

Strength Week 9.

A. Push press 5,3,1,1.
Rest 90sec-2min.

B. Retest 25 Strict CTB AFSAP (6min time cap).
Compare to 24/1/20

Conditioning.
4 RFQ.
8-10 Inverted Ring rows.
30sec Hollow hold.
8-10 SA KB FR tall kneeling to standing.
30sec Superman hold.

Endurance

4 sets.
1000m/750m Row. 2km/1.6km Bike.
75 DU/SU.
15 Burpee.
Rest 3 min

Week 9. Weightlifting.
4 sets.
Power Snatch 1 rep E20sec x 6.
Rest 90sec. (Slightly increase weight from week 6).

Conditioning.
‘Isabel’
30 Snatch 60/40kg. Compare to 11/12/18

Week 9. Gymnastics.

2 sets.
A1. Ring dip 5-8. (10+ then perform Elevator dips).
Rest 60sec Increase reps from last week.
A2. KB Gorilla rows 12-16 Alt reps.
Increase loading from last week. Rest 60sec

‘Choose your own path’. Partition reps anyway. 25min time cap. 100 WB.
75 T2B.
75 Cal.
75 Dual DB Stoh.
40 SA DB OHRL.

See whiteboard for RX/Scaled

Strength Week 9. Volume deload.

A. Snatch Supinated grip deadlift Cluster
1.1.1 (10sec) x 3.
Rest 2-3min.

B. 2 sets 10 reps Front rack cyclist squat @ Tempo 20X1.
Rest 60sec.

Threshold Intervals.
3 sets 3min Amrap/60sec Rest.
5 Power clean.
7 BJ (Any how).
9 Air squat.

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

Week 9. FBB.

3 sets.
A1. 20m/side KB mixed carry (1 Front rack. 1 Overhead)
Rest 60sec.
A2. 10-12 Strict straight leg or knee raises.
Rest 60sec.
A3. 5-8/leg Single leg DB RDL’s @ Tempo 3111.
Rest 60sec.

Conditioning.
4RFQ.
10 KB Tall kneeling to standing (1 Front rack. 1 Suitcase. Switch after 5 reps).
Rest 15sec.
20sec/side Side plank.
Rest 15sec.
5 D-ball Ground to shoulder.
Rest 60sec.