Category: Uncategorized

Conditioning.
30min omem (40sec work).

1. Cal row
2. 8m Shuttle runs
3. Cal AAB

Gymnastics. Week 4 (Wave 2)
Bar muscle up progressions
Scaled:
3-5×5 WTD Negatives
3×6-8 Barbell curls

Conditioning
20min. Teams of 2
A. 500m/350m Row
B. Amrap
20 Sumo deadlift high pull 45/30kg
20 Box jump overs 24/20
20 V up/Tuck up/Ab mat sit up

Switch when row distance completed.

Strength. Week 4.
A. Max effort Wide stance box squat.
B. Goblet hold split squat

Conditioning
Performance
8min Amrap
12 Wall ball 9/6kg 10’/9′
8 Dual KB Deadlift
6 Dual KB HPC
(Scaled: 16/12kg. RX 28/20kg. RX+ 32/24kg)

Fitness.
12 Wall ball
8 KB Sumo Deadlift
6 KB Russian swings

Conditioning

4 rounds. 6min.
Buy in 400m/300m Row.
Remaining time Amrap.
5 T2B.
10 Alt DB Snatch 22.5/15kg.
30 Double unders.
Rest 4min between rounds.

Skill. Ring dip progressions.

Conditioning
300m run
30 DB renegade row variation
30 BJO
30 DB Deadlift
30 Ab mat sit up
30 DB HPC
300m run

Weightlifting. Dynamic effort Week 3
10min omem
3 T&G Power clusters 60-70%

Conditioning
Performance.
Strength in Depth Qualifier.

Fitness.
15/arm DB Stoh
15 Burpee over DB
15/arm DB Front squat
15 Burpee over DB
15/arm DB Thrusters
15 Burpee over DB

Strength. Week 3.
A. Max effort Wide grip bench press.
B. Skull crushers.

Conditioning.
10min Ladder
4 Push up
4 CTB
16 Alt DB Front rack reverse lunge 2×22.5/15kg
Add 2 reps to gymnastic movements each rd.

Gymnastics. Week 3.
Pistol progressions

Conditioning.
Teams of 3 (Each complete 3 rds)
A. 30/21 Cal row
B. D-ball ‘DT’ 40/30kg
C. AAB (Active rest + Nasal breathing)

Athletes rotate when Cal/Reps completed.

Strength. Week 3
A. Max effort Zercher squat
B. Goblet hold split squat 2×8-10/leg.

Conditioning
Performance
7min Amrap
7 Ohs
7 Hspu
7 BJ

Fitness
7min Amrap
7 KB goblet squat
7 Hrpu
7 BJSD

Skill. Rope climb

Conditioning
2 x 5min Amrap/3min Rest
Buy in 200m Run. In remaining time Amrap
10 SDLHP 35/25kg
10 Alt Reverse lunges
10 Push press 35/25kg