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.
Weightlifting. Week 3.
10 sets on every 90sec
1 High hang clean + 1 Hang clean.
Conditioning.
9min Amrap.
9 Power clean.
7 Push press.
5 Thrusters.
See whiteboard for RX+. RX. Scaled. Fitness.
Socially distanced partner conditioning.
A. 20min time cap.
50 Wall ball 10’/9′ 9/6kg.
50 SDLHP 35/25kg.
50 Box jump overs 24/20.
40 WB.
40 Snatch 35/25kg.
40 BJO.
30 WB.
30 SDLHP.
30 BJO.
20 WB.
20 PS.
20 BJO.
10 WB.
10 SDLHP.
10 BJO.
B.
7min Surprise.
Strength. Week 2.
Power jerk.
2 sets 8 reps.
2 sets 6 reps.
Rest 2.30min b/t sets.
Conditioning.
10min Amrap.
20/16 Cal.
15 Hand release push up.
10 Alt DB Clean & Jerk.
See whiteboard for RX+. RX. Scaled. Fitness.
3 sets.
7min Amrap/3min Rest b/t sets.
2min Cyclical.
60sec Forearm plank.
2min Cyclical.
In remaining time Max distance Single arm Farmers carry.
Strength. Week 2.
Clean + Front squat.
2 sets 1 Clean + 7 Front squat.
2 sets 1 Clean + 5 Front squat.
Rest 2.30min b/t sets.
Conditioning.
9min Amrap.
10 Deadlift.
30 Air squat.
5 Power clean.
30 Double unders/Single unders.
See whiteboard for RX. Scaled. Fitness.
Gymnastics. Week 3.
5 sets.
A1. Strict pull Amrap-2.
Rest 60sec.
A2. 20-30sec Hollow hold.
Rest 30sec.
A3. 20-30sec Arch hold.
Rest 60sec.
Conditioning.
15min Amrap.
Run 4 Laps.
10 Dual DB Stoh.
10 Toes to bar.
See whiteboard for RX. Scaled. Fitness.
Weightlifting. Week 2
10 sets on every 90sec 2 High hang snatch.
Conditioning.
3rds.
10 Power snatch.
10 Lateral pogo burpee.
Rest 3min.
3rds.
10 Overhead squat.
10 Lateral pogo burpee.
See whiteboard for RX. Scaled. Fitness.
Socially distanced partner conditioning.
‘Running Clock’
0-5min.
5min Amrap
80 Single arm hang DB C&J.
80 No push up Down Up.
5-8min. 3min Rest.
8-15min.
7min Amrap (YG,IG)
Run 2 Laps.
4/arm Single arm DB split snatch.
15-18min. 3min Rest.
18-27min.
9min Amrap.
18 Single arm DB hang C&J.
9 No push up Down Up.
18 Single arm DB split snatch.
Run 2 Laps.
