Category: Uncategorized

Performance & Fitness.
Gymnastics. See whiteboard.

Conditioning.
20min Amrap.
20 (5/arm) DB C&J.
200m Run.
20 BJSD.
200m Run.
20 V up.
200m Run.

Oly.
Performance.
6 x E2M.
2 SN Lift off + 1 SN.

Conditioning.
15min omem.
1. 5 T&G HPS.
2. 1rd Cindy.
3. Active rest.

Fitness.
6 x E2M.
2 SN Lift off + 1 PS.

Conditioning.
15min omem.
1. 30sec Alt DB SN.
2. 1rd Cindy.
3. Active rest.

Performance & Fitness.
Strength. Week 2.
A1. Tempo FS.
A2. Posted SL DL.

Performance.
Conditioning.
10min @ steady effort.
21 WB.
15 SDL.
9 NPB.

Fitness.
Conditioning.
10min @ steady effort.
15 WB.
10 Dual KB SDL.
5 NPB.

Skill.
D-ball over box.

Conditioning.
16min. Teams of 3.
20/15 AAB cal.
10 Brp D-ball over box.
20 WB.
Athletes rotate once Athlete completes AAB cal.

Strength. Week 1.
Performance & Fitness.
A1. Strict press.
A2. SA DB row.

Conditioning.
10min for Quality.
10 SA KB Stoh (R).
10 SA KB FRRL.
10 HR.
10 SA KB Stoh (L).
10 SA KB FRRL.
10 T2B.

Gymnastics.
Performance & Fitness.
See whiteboard.

Conditioning.
20min Amrap.
400m run.
15 CTB.
10 BBJ.

Oly.
Performance.
6 x E2M.
2 CL Lift off + 1 C&J.
Conditioning.
15min omen.
1. T&G HPC.
2. DU.
3. Row.

Fitness.
6 x E2M.
2 CL Liftoff + 1 PC&J”
Conditioning.
15min omem.
1. Banded KBS.
2. Plate hops.
3. Row.

Strength. Test week.
Performance & Fitness.

A. Front squat 1RM.
B. Amrap @ tempo 30X0 @ 85% of today’s 1RM.

Conditioning.
Teams of 3.
12min Amrap.
D-ball CL.
D-ball SQ.
D-ball hold.

Skill.
Med ball cleans.

Conditioning.
4x3min Intervals.
DB C&J.
PU.
ASQ.
60sec rest after each interval.

Strength. Test week.
Performance & Fitness.
Deadlift 1RM (Perfect form).

Conditioning.
21-15-9
KBS.
BJ.
SU.