Archive

Strength. Week 1.

4 sets 1 Clean + 7 Front squat.

Rest 2.30min b/t sets.

Increase load each set.

Conditioning.

8min Grinder.

10 Wall ball.

30 Box step up 24/20.

10 SDLHP.

See Whiteboard for RX+. RX. Scaled. Fitness.

Gymnastics. Week 2.

A. 4 sets.

A1. Strict pull Amrap-2.

Rest 60sec.

A2. 20-30sec Hollow hold.

Rest 30sec.

A3. 20-30sec Arch hold.

Rest 60sec.

Conditioning.

3 sets. 5min Work/3min Rest.

500m/400m Row (1km/0.8km Bike).

into Amrap

35 DU/SU.

10 Ab mat sit up.

10 Push up.

See Whiteboard for scaling.

Weightlifting. Week 1.

10 sets every 90sec 2 High hang clean.

Conditioning.

10min Amrap.

15 Hang power clean.

Run 3 Laps.

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