‘Mash up’
3x8min Amrap/5min Rest.
A.
10 Hang power clean 42.5/30kg.
30 Double unders.
10 Front squat 42.5/30kg.
30 Double unders.
B.
12/8 AAB cal.
20 Alt DB Snatch 22.5/15kg.
C. (CORE)
50m D-ball carry (Bear hug).
20 Russian twists with med ball 9/6kg.
10 Ab mat sit up with med ball.
Skill.
Muscle snatch.
Conditioning.
4x3min Amrap/60sec Rest.
4 MS.
6 Brp.
10 ASQ.
Strength. Week 5.
Performance & Fitness.
A1. 1 PP + 2 PJ.
A2. Supinated pull up.
Conditioning.
15min omem.
1. 10 DB C&J.
2. 20sec ME Push up.
3. 20-30sec L-sit.
3 sets on every 10min.
500m/400m row.
15 Brp.
25/18 AAB cal.
25 WB.
Strength. Week 5.
Performance & Fitness.
Back squat waves.
5,3,5,3,5,3
(Each wave heavier than previous).
Conditioning.
6min Ladder.
2 RKBS.
2 KB BSO.
Add 2 reps each rd.
Oly.
Performance.
8 x Every 90sec.
1 LHSN + 1 SN.
Fitness.
Power variation.
Conditioning.
Performance.
21-15-9-3
SN.
CTB.
Fitness.
21-15-9-3
KB Tater.
JCTB.
Gymnastics. Week 5.
Conditioning.
2 x 8min/4min Rest.
A.
Buy in 800m run.
Amrap in remaining time
15 T2B.
15 BJO.
B.
Buy in 800m run.
Amrap in remaining time
10 Stoh.
10/7 Cal row.
Fitness. See whiteboard.
Strength.
10-12min Overhead. Build to heavy 3.
Conditioning.
2 x 6min Amrap/5min Rest.
A.
250m/200m Row.
6 D-ball BJO.
B.
10 DB FS.
15 DB DL.
50m DB FC.
Skill.
KB Taters.
Conditioning.
16min Ascending Ladder.
2 KB Taters.
2 Tuck up/Sit up.
2 Cal row/AAB.
Add 2 reps each rd.
Strength. Deload week.
A1. Power jerk (2sec pause in Catch).
A2. 3RM WTD CTB/Pull up (Scaled: Assisted Pull up).
Intervals.
3 x 3min Work/3min Rest.
Performance.
20 DU.
10 Dual DB Stoh.
3-5 BMU (Scale: 3-5 Burpee CTB/Pull up. 5 RR + 5 PUP).
Fitness.
20 Plate hops.
10 Dual DB Stoh.
5 RR + 5 PUP.
