Category: Uncategorized

Strength. Week 10.

Close grip Floor press.
15min Build to heavy single.

Conditioning.
3RFT.
15 DB Floor press.
12 Strict pull up.
9 DB Thrusters.

See whiteboard for RX+/RX/Scaled

Endurance.

30min omem.
1. 12/8 Cal Row.
2. 12/8 Cal Bike (AAB 8/6).
3. Rest.
Add 1 Cal each rd.
If you fail to complete Cal in time. Restart at 12/8

Week 10. Weightlifting.

4 sets. Power Clean & Power Jerk 1 rep E20sec x 6.
Rest 90sec (Increase weight from week 7).

Conditioning.
40 Box jump (Any how).
30 Ab mat sit up.
20 Power clean.
10 Stoh.
Rest 4min.
10 Stoh.
20 Power clean.
30 Ab mat sit up.
40 Box jump (Any how).

Week 10 Gymnastics.

Advanced.
kipping ring/bar dip skill work.
A. 2-3 x 3-5 knee drive.
B. 2-3 x 3-5 knee dive + press.
C. 2-3 x 3-5 knee drive + kick & press.

Scaled. Self assisted dip. Jump to support + negative ring/bar dip. Ring/Strict push up.

Conditioning.
Teams of 2.
18min Ascending ladder.
2rds of Nate.
250m/200m Row. 500m/400m Bike.
4rds of Nate.
250m/200m Row. 500m/400m Bike.
6rds of Nate.
250m/200m Row. 500m/400m Bike.
Add 2rds each rd.

Strength Week 10.
Back squat. 20min build to Tough single.

Conditioning.
7min Amrap.
10 SDLHP.
10 Front squat.
10 Lateral burpee over BB.

See whiteboard for RX+/RX/Scaled/Fitness

Week 10 FBB.

3 sets.
A1. 20m/side KB mixed carry (1 Front rack. 1 Overhead. Switch after 10m)
Rest 60sec.
A2. 10-15 V up or Tuck up.
Rest 60sec.
A3. 4-6/leg Single leg DB RDL’s @ Tempo 3111.
Rest 60sec.

Conditioning.
4RFQ.
16 Alt DB curl+press.
Rest 15sec.
15-20sec/side Star plank.
Rest 15sec.
5/arm DB muscle clean (heavy but good form).
60sec Active rest on Bike.

Saturday Session

Teams of 2.
150 DU/SU.
50 Alt SA DB Devil’s press.
50 DB Box step overs.
150 DU/SU.
50 BBJO.
50 Ab mat sit up.
150 DU/SU.
100 WB.
150 DU/SU.

Strength Week 9.

A. Push press 5,3,1,1.
Rest 90sec-2min.

B. Retest 25 Strict CTB AFSAP (6min time cap).
Compare to 24/1/20

Conditioning.
4 RFQ.
8-10 Inverted Ring rows.
30sec Hollow hold.
8-10 SA KB FR tall kneeling to standing.
30sec Superman hold.

Endurance

4 sets.
1000m/750m Row. 2km/1.6km Bike.
75 DU/SU.
15 Burpee.
Rest 3 min

Week 9. Weightlifting.
4 sets.
Power Snatch 1 rep E20sec x 6.
Rest 90sec. (Slightly increase weight from week 6).

Conditioning.
‘Isabel’
30 Snatch 60/40kg. Compare to 11/12/18