Category: Uncategorized

Strength. Week 5.
Sumo deadlift. Speed pulls.

Conditioning.
15min Amrap. Teams of 2.
20 D-ball to tall box.
100m SA Farmers carry (Each).
40 D-ball squats.
100m OH plate carry (Each).

Strength. Week 5
Speed Front squats.

Conditioning.
Performance.
800m Run.
30 Power clean 70/45kg.
800m Run.

Fitness.
800m Run.
30 Dual KB swings.
800m Run.

Gymnastics.
Kipping Hspu Skill work.

Conditioning.
Teams of 2. 17min Amrap.
20/15 Cal row
40 Power jerk.
20/15 Cal row.
40 V up.
20/15 Cal row.
40 Hspu.
20/15 Cal row.
10 Wall walks.

Oly. Week 2.
Clean & Jerk.
10min build to tough single (Any style).
Then.
3 x 20sec Amrap @85/57.5kg. 40sec rest.

Conditioning. Teams of 2
French throwdown workout 3.

5min Amrap.
21 Dual KB deadlift.
21 burpee over erg.
21 cal row.

Rest 5min.

4min Amrap.
18 dual KB deadlift.
18 burpee over erg.
18 cal row.

Rest 5min.

3min Amrap.
15 dual KB deadlift.
15 burpee over erg.
15 cal row.

Rest 5min.

3 rds
2min D-ball hold (bear hug).
2min rest.

Skill.
Overhead squat.

Conditioning.
15min Amrap.
10 Ohs (Light).
200m Row.
20 Ab mat sit up.
200m Run.

Strength. Week 4.
A1. Sumo deadlift (Dead stop).
A2. Standing Filly press.

Conditioning.
Performance.
7min Amrap.
10 C&J.
3 BMU.

Fitness.
7min Amrap.
6/arm DB C&J.
6 Ring row.
6 Push up.

3 rounds

60/42 Cal row.
100 DU.
100m Unbroken D-ball carry.

Rest 2min.

Strength. Week 4.
Front squat contrast waves.
1,6,1,6,1,6

Strength accessory work.
9min omem.
1. 40sec DB Death march.
2. 40sec Goblet hold lateral box step overs.
3. 15-20sec/side Star plank.

Conditioning. (Nasal breathing only).
2x12min Amrap/6min Rest.

A.
20/15 Cal row.
15 T2B.
10 HRPU.

B.
15/10. AAB cal.
10 Dual DB Stoh.
5 NP BBJ.