Category: Uncategorized

Skill: Push press.

Conditioning.
10min Amrap.
8 Single arm DB Push press.
12 Ring rows.
8 SA DB Push press.
12 Ab mat sit up.

Weightlifting. Week 1 (Positional work).
8 sets. On every 90sec.
2 High hang Snatch (Power or Full).

Conditioning.
10min Amrap.
5 Hang power snatch.
10 Pull up.
15 Wall ball.

See whiteboard for Fitness/Scaled/RX

Endurance.

4min easy Row or AAB.

Rest 2min.

A. 10min max distance row.
On every 2min complete 12 Med ball cleans 9/6kg.

Rest 2min.

B. 10min max distance AAB.
On every 2min complete.
3-5 DB Devil’s press.

4min easy Row or AAB.

Strength. Week 1 (Repetition method).
A. Push press @ tempo 20X1. 3×10
B. Strict pull up 3×10

Conditioning.
12min omem.
1. 10-15 unbroken T2B.
2. 10-15 Hrpu.
3. 40-60 Double unders.

See whiteboard for Scaled/RX

Strength. Week 1 (Repetition method).
A. Sumo deadlift 3×10
B. Goblet cyclist squat 3×10

Conditioning.
6min ladder
Deadlift.
BJSD.
2,4,6… Add 2 reps each rd.

See whiteboard for Scaled/RX/RX+/Fitness.

Midline strength. Week 1.

3 rounds
A1. 20 V up/Tuck up/Ab mat sit up.
Rest 30sec.
A2. 30sec/side Side plank.
Rest 30sec.
A3. 30 Crossbody K2E plank.
Rest 30sec.

Conditioning.
3 sets. 5min work/3min Rest.
400m Run (500m/400m Row. 1km/0.8km AAB).
In remaining time Amrap
5/arm Hang DB C&J.
5 Lateral burpee over DB.
10 Air squat.

See whiteboard for Scaled/RX/RX+

800m Run.
50 Ab mat sit up.
100 DU.
50 SDLHP 35/25kg.
400m Run.
40 Pull up.
75 DU.
40 Alt DB snatch.
200m Run.
30 Thrusters 35/25kg.
50 DU.
30 Box jump.

Skill.

Sumo deadlift high pull.
Jump rope.

Conditioning.
10 SDLHP
30 Single unders
100′ D-ball carry
30 Single unders

Weightlifting.

Power clean complex.
8 sets. On every 90sec
1 hang + 1 low hang + 1 floor

Conditioning. Inspired by Colly
3rft.
15 Thrusters
15 Lateral bar jump burpee
200m Run

See whiteboard for Fitness/Scaled/RX

Endurance.

2 rounds (20min).
2min Row.
Rest 30sec.
2min Amrap 10 SDLHP 35/25kg. 10 Ab mat sit up.
Rest 30sec.
2min AAB.
Rest 30sec.
2min Amrap 5 DB Burpee. 10 DB Reverse lunge (Suitcase hold). Rest 30sec.