Category: Uncategorized

25min Amrap. Teams of 2.
50 AAB/Row cal.
50 DB SN.
50 DB GS.
50 DB PP.
On every 2min complete 5 Brp.

Performance & Fitness.
Strength. Week 7.
A1. Strict press.
A2. DB (Pronated) Bent row.

Conditioning.
Performance.
4-5 x 90sec on/90sec Rest.
DL
R PUP
2,4,6 etc.

Fitness.
4-5 x 90sec on/90sec Rest.
Dual KB DL.
PUP.
2,4,6 etc.

Oly.
Performance.
7×1 C&J.
Fitness.
7×1 PC&J.

Conditioning.
10min Amrap.
15 WB.
10 PU.
5 Power clusters (T&G/Singles).

Performance & Fitness.
Gymnastics. Final week.
See whiteboard.

Conditioning.
24min. E2M.
1. AAB cal.
2. DB NPU Brp BSO.
3. Row.
4. DU + SU.

Performance & Fitness.
Strength. Week 7.
Front squat.

Conditioning.
24-18-12
Brp.
Alt KB SN.

Oly.
Performance & Fitness.
6×2 Hang power clean (Feet no wider than shoulders).

Conditioning.
Performance.
30/25 Cal row.
30 Hpc.
30 WB.
30 RD.
30 WB.
30 Hpc.
30/25 Cal row.

Fitness.
30/25 Cal row.
30 KBS.
30 WB.
30 PU.
30 WB.
30 KBS.
30/25 Cal row.

5rds.
90sec AAB/Row.
90sec Ladder. KBS. WB.
90sec Rest.

Strength. Week 6.
Performance & Fitness.
A1. Strict press.
A2. DB Row.

Conditioning.
Performance.
12min Amrap.
60 DU.
8 CTB.
12 Dual KB/DB PP.
8 T2B.

Fitness.
12min Amrap.
10/7 AAB cal.
8 RR.
6/arm KB PP.
8 V up/Tuck up.

Conditioning.
Performance & Fitness.

A. 4min Amrap.
500m/400m Row.
10 BBJ.
20 WTD SU.
30 JL.
40 RKBS.

Rest 3min.

B. 6min Amrap.

Rest 3min.

C. For time.

Gymnastics. Week 2.
See whiteboard.

Conditioning.
Performance & Fitness.
20min Halloween Amrap.

300m Run.
31 Alt DB C&J.
31 Brp.
300m Run.
31 PU.
31 Alt DB SN.