Category: Uncategorized

Skill.

D-ball cleans.

Conditioning.

Teams of 2. 20min.

1000m row

50 TH

40 D-ball CL

50 DB BSO

Strength. Week 6.

A1. Close grip bench press drop sets.

A2. Shspu drop sets.

Conditioning.

12min Amrap.

5 CTB

10 PU

15 SU

100m Run

Strength. Week 6.

Back squat

Build to heavy 8 reps.

Then 3 x 8 @90% of 8RM.

Conditioning.

10min Amrap.

10 Alt DB SN

10 T2B

15 WB

Strength. Week 7.

Power jerk 20X2

5,4,3,2

Conditioning.

2 x 6min/3min Rest.

A.

15 PS

12 ASQ

9 Burpee.

B.

9 SU

12 BJSD

15 DB PP

Oly. Retest. Compare to April 4th.

Power clean 1RM.

Conditioning. Retest. Compare to April 4th.

8min Amrap PC @90%.

Strength. Week 5.

A1. CGB Drop sets.

A2. SHSPU.

Conditioning.

10min Amrap.

75 DU.

20 DB C&J (10-arm).

75 DU.

20 CTB.

75 DU.

20 Alt DBS

Strength. Week 5.

Back squat. Build to heavy set of 10.

Then.

3×10 @90% of heaviest set.

Accumulate 40-50 Ring rows.

Conditioning.

7min Amrap.

3,6,9,12.

SDLHP

T2B

Strength. Week 6.

Push press. 20×2.

5,4,3,2.

Conditioning.

4 x 3min/3min rest.

300m/250m Row.

50 DU.

Amrap BBJO.

Teams of 3. 30min.

Buy in. 400m D-ball carry (Bear hug).

Remaining time Amrap.

42 D-ball squats.

30 PC.

18 CTB.

Run 200m.

Skill. Gymnastics.

Hollow & Arch body.

Conditioning.

Teams of 2. 20min work through

400m Row

30 WB

30 BJSD

30 KBS