Category: Uncategorized

Skill.
Thruster.

Conditioning.
3rds 60sec @ each movement.
1. TH.
2. Brp.
3. Prisoner BSU.
4. D-ball hold.
5. Rest.

Performance & Fitness.
Strength. Week 11.
A1. Deadlift.
A2. WTD Ring dip.

Performance.
Conditioning.
12min omem.
1. 12/8 AAB cal.
2. DB SN.
3. UB Strict T2B.

Fitness.
Conditioning.
12min omem.
1. 40sec AAB.
2. DB SN.
3. 40sec WTD SU.

Oly.
Performance.
4min omem.
2 Hi HC + 1 SJ
4min omem.
2 HC + 1 SJ
4min omem.
2 C + 1 SJ

Conditioning.
CF Open 15.4

Fitness.
4min omem.
1 Hi HPC + 1 FS + 1 Stoh
4min omem.
1 HPC + 1 FS + Stoh
4min omem.
1 PC + 1 FS + Stoh

Conditioning.
8min Amrap.
3 Pup. 3 DBC.
6 Pup. 3 DBC.
9 Pup. 3 DBC.
12 Pup. 6 DBC.
15 Pup. 6 DBC.
18 Pup. 6 DBC.
Etc.

Performance.
Conditioning.
2x10min Amrap. 5min rest.
A.
400m Run.
15 HPS.
30 ASQ.
B.
25/18 AAB cal.
10 PU.
10 Alt KB PP.

Fitness.
Conditioning.
A.
400m Run.
15 RS.
30 ASQ.
B.
800m AAB.
10 RR.
5/arm KB PP

Performance & Fitness.

Strength. Week 11.
A1. Back squat.
A2. False grip ring row.

Conditioning.
12min omem.
1. DB FFRL.
2. Supinated bent row.
3. Hollow rocks.

Skill.
Hang power snatch (Hip).

Conditioning.
4x4min rounds.
6 Ring row/Pull up.
8 Alt DB SN.
12 Alt lunges.
Rest 60sec after each 4min.

Performance & Fitness.
Strength. Deload week.
A1. Deadlift.
A2. Ring dip.

Performance Conditioning.
3rft.
400m Run.
12 SDLHP.
21 BJ.

Fitness Conditioning.
3rft.
400m Run.
12 KB SDLHP.
21 BSU.

Oly.
(Performance)
16min. E2M.
1 Snatch 2sec pause @ knee.

Conditioning.
CF Open 15.1A.
9min Amrap.
15 T2B.
10 DL.
5 SN.

Oly.
(Fitness).
16min. E2M.
1 Power snatch with 2sec pause @ knee.

Conditioning.
9min Amrap.
15 HKR.
10 Dual DB DL.
5 DB SN (R).
5 DB SN (L).

Conditioning.
30min omem.
1. 15/10 Cal row.
2. 5 Brp + 3/arm DB C&J.
3. 5 Brp + 30 DU.

Strength. Deload week.
A1. Back squat.
A2. WTD Strict pull up.

Conditioning.
3RFQ.
20 Alt DB FRRL.
15 CTB.