Week 5. Gymnastics.
3 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 5-8 reps.
Rest 90sec.
See whiteboard for Scaling options.
Conditioning.
2 x 8min Amrap/Rest 4min.
1. 10 Cal Bike. 5/arm KB snatch. 5 Burpee CTB.
2. 10 Cal Row. 5/arm DB C&J. 5 BJ.
See whiteboard for RX+/RX/Scaled.
Strength. Week 5.
A. Pause Front squat (Tempo 22X2).
Build to heavy 3.
B. 3 sets 10 reps DB Sumo stance RDL’s.
Rest 60sec.
Conditioning.
7min Amrap.
30 Wall ball.
15 Dual DB Deadlift.
20 MBC.
10 Ab mat sit up.
See whiteboard RX+/RX/Scaled.
Week 5. FBB.
3 sets.
A1. SA DB Bench press with Banded isometric row hold 5-8/arm. Rest 60sec.
A2. Ring face pull with external rotation 8 reps.
Rest 60sec.
A3. Banded lateral steps 10m/side. Rest 60sec.
Conditioning.
3RFQ.
400m Bike (Legs only).
16 Alt Bicep curls.
8 Toes to rings.
20 Banded tricep extensions.
Beginners.
Skill. Hi hang snatch.
Conditioning.
10min Amrap.
12 Alt SA DB Power clean.
12 DB Goblet squat.
12 Alt SA DB Snatch.
12 Alt DB Box step up.
Strength. Week 4.
3 sets.
A1. Barbell Z press 5 reps @ tempo 31X1.
Rest 90sec.
A2. Strict False grip Ring pull up (CTR) 4-6 reps.
Rest 90sec.
Conditioning.
30 Target burpee.
50 DU/SU.
30 Hspu.
50 DU/SU.
5 Wall walks.
50 DU/SU.
30 Target burpee.
See whiteboard for Fitness/Scaled/RX
Endurance.
500m Row.
Rest 2min.
400m Row.
Rest 90sec.
300m Row.
Rest 60sec.
200m Row.
Rest 30sec.
100m Row.
Rest 5min.
Then work back up 100m – 500m.
(Bike 2 x Distance).
Week 4. Weightlifting.
Power snatch cluster
5 x 1.1.1.1.1 (Rest 10sec).
Rest 90sec.
Conditioning.
4min Amrap.
12 T2B.
10 Power snatch.
8 Ohs.
Rest 90sec.
3min Amrap.
10 T2B.
8 Power snatch.
6 Ohs.
Rest 90sec.
2min Amrap.
8 T2B.
6 Power snatch.
4 Ohs.
See whiteboard for Fitness/Scaled/RX/RX+
Week 4. Gymnastics.
3 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 10 reps.
Rest 90sec.
Conditioning.
3 sets. On every 3min.
1. 500m/400m Row.
2. 20 BBJO.
3. 1km/0.8km Bike.
Strength Week 4.
A. Pause Front squat (Tempo 22X2).
Build to heavy 5.
B. 3 sets 10 reps Sumo stance Good mornings.
Rest 60sec.
(Movement focus).
4 sets.
16 RKBS.
8/side SA KB FR Split squat.
16 Alt SL V up.
See whiteboard for Scaled/RX/RX+
Week 4. FBB.
3 sets.
A1. Alt DB Bench press (Top Down) at Tempo 30X0 3-5/arm.
Rest 60sec.
A2. 10 Ring rows at Tempo 2020.
Rest 60sec.
A3. Single DB RDL’s 4-6/leg at Tempo 20X1.
Rest 60sec.
Conditioning.
1km/800m Row.
200 DU/SU.
2km/1.6km Bike.
