Category: Uncategorized

Performance & Fitness.

‘Running clock’

Teams of 2.

0-10min. 1RM Axle bar Floor press.

10-13min. Transition.

13-33min. 20min Amrap.

Choose either:

1. ‘Cindy’

2. ‘Mary’

Performance & Fitness.

Strength/Skill.

TGU 2RM.

Conditioning.

Performance.

20min omem.

1. Cal row.

2. DU + DB SN.

3. AAB cal.

4. Unbroken T2B.

Fitness.

20min omem.

1. 40sec row.

2. MC + DB SN.

3. 40sec AAB.

4. Unbroken V up/Tuck up.

Oly.

Performance.

8 sets E2M.

1 PC + 2 HC.

Fitness.

8 sets E2M.

1 PC + 1 HPC + 1 FS.

Conditoning.

Performance.

6min Amrap.

5 HPC.

10 BOB.

Fitness.

6min Amrap.

5 Dual DB HPC.

10 BODB

Strength.

Performance & Fitness.

18min E90sec.

1. DB RL.

2. Star plank.

3. DB Press.

Conditioning.

Performance & Fitness.

3-9-15-21 KBS.

6-18-30-42 WB.

3-9-15-21 SU.

Oly.

Performance & Fitness.

6 sets 2 LHPS

Conditioning.

Performance & Fitness

1000m row.

50 DB SN.

30 T2B (V up/ Tuck up).

500m row.

25 DB SN.

15 T2B (V up/Tuck up).

Skill. D-ball clean.

Conditioning.

3 sets 60sec @ each movement.

1. WB.

2. D-ball over box.

3. Plank.

4. BB PP.

5. AAB.

6. Rest.

Strength. Week 8.

Performance & Fitness.

A1. Strict press.

A2. DB Chainsaw row.

Conditioning.

Performacnce.

A. 5 min

200m run. In remaining time Amrap

15-12-9

Stoh

PU

Rest 5min.

B. 5 min.

200m run. In remaining time Amrap

12-9-6

Stoh

CTB

Fitness (DB variation)

Performance & Fitness.
Conditioning.
25min Amrap in Teams of 2.

60 AAB cal.
30 Dual DB CL.
300 DU.
60 Cal row.
30 Hspu.

Weightlifting.
Performance.
7 sets E2M 1 SN.
Fitness.
PS variation.

Conditioning.
Performance,
10min Amrap.
15 PS.
12 BJ.
9 K2E.

Fitness.
10min Amrap.
7/arm DB SN.
12 BJSD.
9 V up.

Strength. Week 8.
Performance & Fitness.
Front squat.

Conditioning.
Lactate testing.
Performance.
15 DL.
10 BOB.
15 HC.
5 BOB.
15 FS.
10 BOB.
15 TH.

Fitness.
DB variation.