Dynamic effort. Week 11
10min omem 2 D-ball clean (Challenging weight)
Conditioning
Performance
14min Amrap.
2min work/60sec (Start where you finished)
9 Hspu.
12 T2B.
15 OHS.
See whiteboard for Scaled/RX/RX+
Fitness.
9 Dual DB Push press.
12 Hanging knee raises.
15 DB Goblet squat.
Endurance
2min easy Row/AAB.
2min easy AAB/Row
Into.
20min Amrap.
18/13 Cal row or 13/9 AAB cal.
40sec D-ball hold.
60 Double unders.
Rest 60sec after each rd.
Into.
4min easy Row/AAB.
Strength. Week 11.
A. Max effort DB Floor press 5RM
B. Roll back BB Skull crushers
Conditioning
21-15-9
Stoh
Box jump
See whiteboard for Scaled/RX/RX+
Gymnastics.
12min omem Midline strength.
Conditioning
Teams of 2
20min Ameap
1000m/800m Row
50 Hang power clean
15 Muscle up
2km/1.6km AAB
50 Deadlift
15 Muscle up
See whiteboard for Scaled/RX/RX+
Strength. Week 11
A. Max effort Power clean
B. Dual DB Staggered stance RDL’s
Conditioning.
1 up to 10
DB Front squat
DB facing burpee
See whiteboard for Scaled/RX.
Dynamic effort.
10min omem.
1 Push press + 1 Power jerk + 1 Split jerk
Conditioning.
14min Amrap (2min Work/60sec Rest).
200m Run.
10 Single arm KB Split jerk.
20 Ab mat sit up.
10 SA KB Split jerk.
60 Double unders.
Then.
3rds.
60sec Straight arm plank (Weighted).
Rest 2min.
Skill. Med ball clean
Conditioning.
3rds. 60sec @ each movement.
1. Wall ball.
2. Hang power clean.
3. BJSD.
4. Push press.
5. AAB.
6. Rest.
Weightlifting. Week 10
Dynamic effort
7 x on every 90sec Snatch cluster 1.1 (10sec)
Build to heavy
Conditioning.
Teams of 2
12min Amrap
10 Lateral burpee over DB
10 Dual DB snatch
10 Target burpee
5 Bar muscle up (10 CTB/Pull/Ring row)
A. 5min easy AAB/Row.
Into
B. 20min Amrap
10/7 AAB cal or 15/10 Row cal
30sec Hollow hold
50m/arm KB Farmers carry
Into
C. 5min easy AAB/Row
Strength. Week 10
Max effort Strict press
Conditioning
3 x 3min Amrap/60sec Rest.
Performance.
3 Kipping handstand push up
3 Deadlift
6 Khsp
6 DL
Add 3 reps each rd.
Restart each Amrap.
Fitness.
Push up.
Dual KB Deadlift.
See whiteboard for Scaled/RX/RX+
