Category: Uncategorized

Strength. Test week.

15min build to tough complex

1 Clean + 1 Front squat.

Conditioning.

12min Amrap.

8 Alt DB Power clean.

16 Alt Front rack reverse lunge.

8 Alt DB PC.

16 DB Box step up 24/20.

See whiteboard RX+. RX. Scaled.

Week 7. Strict Gymnastics.

3 sets.

A1. Strict weighted pull up 1.1.1 (10sec).

Rest 60sec.

A2. 20 Toe touches.

Rest 60sec.

Conditioning.

20min Amrap.

Run 4 Laps.

10-20 Push up.

30-60 Double unders.

20 Sit up.

Weightlifting.

12min omem

1 Hang  Power clean + 1 Low hang Power clean

Keep b/t 55-65% of Max.

Conditioning.

10min Amrap.

10/7 Cal.

6 Power cluster.

Every 2 rds add 2 Cal & 2 reps.

See whiteboard for RX. Scaled. Fitness.

25min SD Amrap. Teams of 2.

10 Single arm DB complex.

40 Weighted sit up.

20 Burpee over DB.

40 Reverse lunge.

Strength. Week 5.

Power jerk

2 sets 4 reps.

2 sets 2 reps.

Rest 2.30min b/t sets.

Conditioning.

8min Amrap.

8 Shspu.

4/arm DB snatch.

8 Deck squats.

See whiteboard for RX+. RX. Scaled.

3 sets.

In 8min complete

50 Box step up 20″.

30 Sit up.

Remaining time Max distance Row/Ski/Bike.

Rest 2min b/t sets.

Strength. Week 5.

2 sets 1 Clean + 3 Front squat.

2 sets 1 Clean + 1 Front squat (90%+ of heaviest bar in this cycle).

Rest 2.30min b/t sets.

Conditioning.

100 Double unders/Single unders.

21 Deadlift.

75 DU/SU.

15 Deadlift.

50 DU/SU.

9 Deadlift.

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

Gymnastics. Week 6.

4 sets.

A1. 3 Strict weighted pull up.

Rest 60sec.

A2. 20-30 Seated Pike leg lifts.

Rest 60sec.

Conditioning.

18min omem.

Odd. 40sec Cal.

Even. 40sec Burpee box jump 30/24.

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.