Category: Uncategorized

Strength. Week 6
Back squat. Tempo 4441
4,4,4,4

Conditioning.
12min omem
1. 5 BFB + 5 T&G Power snatch 52.5/35kg
2. 20 DU + 10 UB DB thrusters 22.5/15kg
3. 45sec AAB @ Aerobic effort

5 x 3min amraps

4 Push press
6 Pull up
8 Alt reverse lunges

Rest 60sec

Oly (Barbell cycling)
10min omem
3 T&G Power snatch

Conditioning.
30-20-10
Alt DB clean
T2B
Burpee over DB

2 rounds.
A.
5min amrap
300m AAB
8/arm SA DB hang snatch
40 Single unders

Rest 2min.

B.
5min amrap
150m Row
10 Lateral box step overs
30sec FLR

Rest 2min.

Functional bodybuilding. Week 5.
Upper/Lower body split.
See whiteboard.

Conditioning.
7min ladder @ Grinder pace
4 KB swings 32/24kg
4 Russian twists 9/6kg
4 SA KB front squat 32/24kg (2 Right arm, 2 Left arm)
Add 4 reps each rd.

Gymnastics.

Conditioning.
20min work through
30 BFB (New standard)
20 Stoh 60/40kg
15 CTB
Rest 2min & Repeat

Strength. Week 5.
Back squat. Tempo 5551
5,5,5,5

Conditioning.
12min omem.
1. 20-25 WB
2. 15 HPC
3. Active rest

Skill:
Kettlebell Taters

Conditioning:
Teams of 2. 20min working through.
40-30-20
KB taters
Partner WTD sit up
AAB or Row cal

Oly (Barbell cycling)
10min omem
3 T&G Power clean & jerk

Conditioning.
16min omem.
1. 6-12 UB CTB
2. 40sec row @ aerobic pace
3. 10 UB OHS
4. 40sec BF burpee

2rds

A.
5min Amrap
250m/200m Row
5 DB Devils press (No push up)

Rest 2min.

B.
5min Amrap
15/10 AAB cal
10 Alt KB thrusters
10 Ab mat sit up

Rest 2min.