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Strength. Week 4 (Volume deload).

3 sets on every 2min

3 Power jerk @ 80% of last week’s final weight.

Conditioning.

10min Amrap.

30/23 Cal.

15 Hang Dual KB Power clean.

See whiteboard for RX+. RX. Scaled.

5-6 sets.

20/16 Cal.

15sec/side Side plank (Star plank if possible).

20/16 Cal.

30sec Hollow hold.

Rest 90sec after each set.

Stremgth. Week 4 (Volume deload).

3 sets on every 2min.

1 Clean + 2 Front squat @ 80% of last week’s final weight.

Conditioning.

4 sets 3min Amrap/60sec rest b/t sets.

3 Power snatch.

6 Push up.

10 Alt Forward lunge.

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

Gymnastics. Week 5 (New 3 week wave).

3 sets.

A1. 3 WTD Strict pull up.

Rest 60sec.

A2. 10-20 Seated Pike leg lifts.

Rest 60sec.

See whiteboard for scaling options.

Conditioning.

4min Max distance (Row/Bike/Ski).

6min Amrap

8 NPU Down up.

35 Double unders/Single unders.

8 Toes to bar.

4min Max distance (Same machine).

Weightlifting. Week 4 (Volume deload).

5 sets on every 2min. 2 Hang snatch.

Conditioning.

Short Chipper.

50 Wall ball 10’/9′ 9/6kg.

40 KB swings.

30 Lateral box step overs 24/20.

40 KB swings.

50 Wall ball.

See whiteboard for KB weights.

24min. Teams of 2.

2min work/2min rest. (Athlete completes 2min. Athlete B rest. Then switch).

6 Lateral NPU Down up over BB.

8 Hang power clean 45/30kg.

10 Air squat.

At min 12. Increase rep scheme

10 Lateral NPU Down up over BB.

12 Hang power clean.

14 Air squat.

Strength. Week 3

Power jerk.

2 sets 6 reps.

1 set 4 reps.

1 set 3 reps.

Rest 2.30min b/t sets.

Conditioning.

10min Ascending ladder.

5 Deadlift.

5 Floor press.

5 WTD Sit up.

5 Pendlay row.

Add 5 reps after each rd.

See whiteboard for RX. Scaled. Fitness.

30min Max Cal (Row/Ski/Bike).

On every 3min complete:

A. 45sec Plank DB pull through.

B. 30sec Double unders/Single unders.

Alt b/t A & B.

Strength. Week 3

2 sets 1 Clean + 5 Front squat.

1 set 1 Clean + 3 Front squat.

1 set 1 Clean + 2 Front squat.

Rest 2.30min b/t sets.

Conditioning.

8min Grinder

20 Single arm DB Alt Front rack reverse lunge.

5/arm DB Split snatch.

20 Single arm DB Alt Overhead reverse lunge.

5/arm DB Clean & Jerk.

See whiteboard for RX+. RX. Scaled.

Gymnastics. Week 4 (Volume deload)

3 sets.

A1. *3 Strict weighted pull up.

Rest 60sec.

A2. 10-20 Seated Pike leg lifts.

Rest 90sec.

*Scaled: 3 Banded pull up (Use lightest band as possible).

Conditioning.

3 sets.

6min Amrap/3min Rest b/t sets.

Buy in. 500m/400m Cyclical (1km/0.8km Bike).

Remaining time Amrap

2 Burpee.

2 Box jump.

2 Ab mat sit up.

Add 2 reps each rd.