Category: Uncategorized

Oly.
Performance.
7×2 Paused SN.

Fitness.
7×2 Paused PS.

Conditioning.
Performance.
4x3min Amrap.
5 T&G PS.
7 SU.
9 ASQ.
Rest 2min (Decrease rest by 30sec after each interval).

Fitness.
As above with DB SN.

Strength. Week 6.
Performance & Fitness.
Front squat. See whiteboard.

Conditioning.
Performance.
6min Amrap.
BB complex.
Omem 5 BJ.

Fitness.
6min Amrap.
KB complex.
Omem 5 BJ.

Oly.
6×2 HPS.

Conditioning.
Performance.
A. 5min Amrap.
8 BRp.
8 HPS.

Rest 3min.

B. 5min Amrap.
10/7 Cal row.
10 OHS.

Fitness.
A. 5min Amrap.
8 Brp.
8 Alt DB SN.

Rest 3min.

B. 5min Amrap.
10/7 Cal row.
10 DB FS.

Skill. Rowing.

Conditioning.
18min work through.
250m/200m row.
20 ASQ
20 (5/arm) Hang DB C&J.
20 PBSU.
20 RT.

Strength. Week 5.
Performance & Fitness.
A1. Strict press.
A2. DB Bent row.

Conditioning.
Performance.
15min in pairs.
30 CTB.
60 DU.
20 Stoh.

Fitness.
15min in pairs.
30 RR.
60 MC.
10/arm KB Stoh.

Gymnastics. Week 5.
Performance & Fitness.
See whiteboard.

Conditioning.
Performance & Fitness.
A. 8min Amrap
400m Run
25 WB.

Rest 3min.

B. 8min Amrap
20/15 AAB cal.
20 UB KBS.

Oly.
Performance & Fitness.
See whiteboard.

Conditioning.
Performance.
4x3min/60sec.
T&G PC
T2B
BJ

Fitness.
4x3min/60sec
DB PC
V up/Tuck up
BJSD

Performance & Fitness
Strength. Week 5.
Speed FS.

Conditioning.
16min Amrap. Teams of 2.
DB Devils press.
DB BSO.

Skill.
Push press.

Conditioning.
15min working through
7 KB SDLHP
7 KBS
7 KB GS
7 Brp
7 SU
Rest 60sec.

Performance & Fitness.
Strength. Week 4.
A1. Strict press.
A2. See-Saw rows.

Conditioning.
4 sets. In 2min complete
18/15 Cal row.
DB complex (R).
DB complex (L).
Remaining time Max dist D-ball carry.