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Warm up.
3 sets.
5 Snatch grip RDL’s.

5 High pull (Below knee).

5 Muscle snatch (Below knee).

5 Power snatch (Below knee).

Weightlifting.
Power snatch.

Build to tough single for today.

A. 3 sets 3 Touch & Go on every 2min.
B. 3 sets 2 T&G every 90sec.
C. 3 sets 1 rep every 60sec.

Conditioning. Week 3 Benchmark progression.
4-6 sets.
60sec complete.
5 Down up + 5 Deadlift.
Remaining time Amrap Handstand push up.
Rest 60sec b/t sets.

Deadlift weight:
RX+ 142.5/100kg.
RX 105/70kg.
Scaled 80/50kg.

Focus: Hspu under fatigue.
Scale as needed to ensure quality of movement.

Hspu scale: Dual DB Push press.

Warm up.
2 sets.
10 Dislocates.
10 Prone Y’s + 10 T’s.
5-10 Kipping swing (Perfect form).

Gymnastics. Final week.
Beginners.
3-5 sets
A1. 5-10 Kipping swing.
Rest 30sec.
A2. 5-10 Kipping swing w/t Knee tuck.
Rest 2min b/t sets.

Intermediate/Advanced.
4 sets.
A1. *Hanging L-sit Amsap.
Rest 30sec.
A2. Toes to bar Amrap-2.
Rest 3mim.
*Scale: Single leg.

Conditioning.
21min Amrap.
30 Box step up 20″.
30 Hang DB Clean & Jerk (Switch hands every 5 reps).
30/24 Cal.

DB weight.
RX 22.5/15kg.
Scaled 17.5/10kg.

Warm up.
3 sets.
5 Cook squats.

8-10 Sky divers.

60sec KB Dead bug.

Strength. Test week.
Back squat.
20min build to 5RM.

Conditioning.
9min Amrap.
30 Double unders (60 Single unders).

16 Russian KB swings.

30 Double unders (60 Single unders).

16 Single arm Alt Front rack reverse lunge (Switch hands anytime).

KB weight:
RX+ 32/24kg.
RX 24/16kg.
Scaled 20/12kg

Warm up.
3 sets.
10-20sec Active dead hang.

10 Prisoner Good mornings.

10 Russian twists + 10 Tucks ups.

Conditioning.
3 sets
6min Amraps.

Run 2 Laps.

21 Hang knee raises.

15 Plate Gtoh.

9 Hand release push up.

Rest 3min b/t Amraps.
Rotate order of movements each set.

Warm up.
3 sets.
8 Cat & Cow.

5-8 Sphinx push up.

20 Alt Glute bridge march.

Strength. Test week.
Build to 5RM Floor press

Conditioning.
4 sets.
3min complete
12 Alt DB snatch.

15 Box jump 24″/20″ (CF Open standard)

In remaining time Amrap Wall ball.

Rest 60sec b/t sets.

DB weights:
RX+ 30/22.5kg
RX 22.5/17.5kg
Scaled 17.5/10kg

Endurance.

28min Amrap.
10 Cal Row/Bike/Ski.
*1 Lap Farmers Carry.
10 Cal Row/Bike/Ski.
20 Box step up 24/20.
Add 10 Cal to Row/Bike/Ski each rd.
*Use KB/DB for carries.

Warm up.
3 sets.
5 Clean grip RDL’s.

5 Rack delivery drill.

5 Muscle clean (Below knee).

5 Power clean (Below knee).

Weightlifting.
A. 3 sets 3 Touch & Go Power clean on every 2min.

B. 3 sets 2 T&G Power clean on every 90sec.

C. 3 sets 1 Power clean on every 60sec.

Goal: Build throughout sets to a tough single for today.

Conditioning.
A. 6min omem.
Odd min. 20sec Max effort burpee over barbell.

Even min. 20sec T&G Deadlift. RX 105/70kg. Scaled 80/50kg

Rest 5min.

B. 3RFT
10 Burpee.

10 Power clean. RX 42.5/30kg. Scaled 35/25kg.

Warm up
3 sets.
8/side Quadruped T-spine rotations.

8 Table tops.

5 Inch worm w/t push up.

Gymnastics. Week 6 (Compare to week 4).
3-4 sets 5 Strict handstand push up (Add deficit if possible).
Scale: ROM. Negatives. Pike off box.
Rest 2.30min b/t sets.

Conditioning.
4 sets.
1. 45sec Cal.
Rest 15sec.
2. 45sec Odd object Bear hug hold (Heavy). Use D-ball/KB/DB

Rest 15sec.
3. 45sec Cal.
Rest 15sec.
4. 20sec Hollow hold + 20sec Arch hold.


5. Rest 60sec.

Warm up.
3 sets.
10/side Quadruped hip extensions.

5 Barbell Kang squats.

60sec Contralateral Deadbug

Strength. Week 7 (Deload)
Front squats
3-5 sets 3 reps @ 65-75% Speed focus.
Rest 2 30min b/t sets.

Conditioning.
8min Amrap.
8 Sumo deadlift high pull.

8 Thrusters.

8 Pull up (Jumping pull up or Ring row).

RX+ 52.5/35kg. RX 42.5/30kg. Sc 35/25kg.

Saturday Session Halloween Chipper

Warm up

2 sets

3 Inch worm.

5-8/leg Single leg RDL’S.

10 Alt Lateral lunge.

30sec/side 3 point plank.

Conditioning.

31 Burpee.

31 Alt DB Power Clean.

31 DB Box step up 24/20.

31 Double unders (Single unders x 2).

31 Ab mat sit up.

31 Double unders *Single unders x 2).

31 DB Shoulder to overhead.

31 DB Box step up.

31 Alt DB Power snatch.

31 Burpee.

DB weight:

RX 22.5/15kg.

Scaled 17.5/10kg.