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Recovery pace.

3 sets on every 10min complete

1.5km/1.1km Row/Ski (3km/2.3km Bike)

8 Inch worm

16 Russian twists

4/side KB Windmills

CF Weightlifting

4 sets

10-15 V up.

35-50 Double unders.

9 Clean.

Set 2: 7

Set 3: 5

Set 4: 3

Increase weight each set.

Rest 2min b/t sets.

Accessory.

2 sets

B1. 10 Snatch grip RDL’s.

B2. 10/leg Barbell single leg Glute bridge.

B3. 45sec Plank reaches.

Gymnastics. Test week.

3RM Weighted strict pull up.

Conditioning.

18min Amrap.

16/12 Cal.

12 Box step up 24/20.

8 NPU Target burpee.

Strength. Week 3

Back squat

3 sets 10 reps @ 70%.

Rest 2.30min b/t sets.

Conditioning.

8min Amrap

3-6-9 Ring push up

3 Deadlift after each set

12-15-18

6 Deadlift after each set

21-24-27

9 Dealift after each set

See whiteboard for RX. Scaled.

Socially distanced teams of 2

24min Amrap.

Run 6 Laps.

60 Gtoh with bumper plate.

Run 6 Laps.

30 Deck squats.

Run 6 Laps.

60 Single arm DB Hang power clean.

Run 6 Laps.

60 Burpee over bumper plate.

Conditioning.

4 sets.

In 5min complete

20-30 Wall ball

10-15 Toes to bar

10 Power jerk

In remaining time max Cal.

Rest 3min b/t sets.

See whiteboard for RX+. RX. Scaled. Fitness.

Running Clock

0-10min

10min Amrap

15 Box jump step down 24/20

10 Deadlift

5 Hang power clean

See whiteboard for RX. Scaled. Fitness.

10-14min

Rest 4min

14-26min

12min build to 8RM Hang power clean

Week 8. Strict Gymnastics.

4 sets.

A1. WTD strict pull up 1.1.1 (10sec).

Rest 60sec.

A2. 20-30 Toe touches.

Rest 60sec.

Conditioning.

3 sets.

5min Amrap

21/16 Cal

15 Air squat

9 Khspu

Rest 2min b/t sets.

Start next set where you finished.

Weightlifting.

12min omem

2 Low Hang Power snatch 60-70% of Max.

Conditioning.

8min Amrap.

6 Alt Single arm DB Devils press (No push up).

35 Double unders.

See whiteboard for RX+. RX. Scaled.

Saturday Session

Remembering a Good Friend

‘Marino’

3RFT

50Cal

10 Power clean 60/40kg

9 Strict pull up

19 Alt Hang DB split snatch

Wear weighted vest.