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Volume deload

Week 6. Weightlifting.
4 sets. Power Snatch 1 rep E20sec x 6.
Rest 90sec. (Build to moderate weight).

10min Amrap for Quality.
12 Thrusters.
8 T2B.
12 Power snatch.
8 K2E.

See whiteboard for RX+/RX/Scaled/Fitness

Volume deload

Week 6. Gymnastics.

2 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 5-8 reps.
Rest 90sec.

Chipper
50/35 Cal.
40 Box jump (Step down).
30 Alt DB snatch.
20 Burpee CTB.
30 DB C&J (Switch hands every 5 reps).
40 Box jump.
50/35 Cal (Use different mc).

See whiteboard for Rx+/RX/Scaled.

Volume deload

Strength Week 6.
A. 3 Pos Snatch deadlift (Mid shin. Knee. Mid thigh. Pause at each position).
12min Build to heavy 3.

B. 3 sets x 10 Barbell Jump switch lunges (For height).
Rest 60sec.

Conditioning.
12min omem for Quality.
1. 12 Dual KB swings AHAP.
2. Straight arm plank matrix.
3. 10-16 Alt Pistols.
4. 30sec Ironman hold.

Week 6 FBB.

3 sets.
A1. Dual DB Bench press 8 reps @ tempo 2020.
Rest 60sec.
A2. Single arm ring rows 8/arm @ tempo 20X0.
Rest 60sec.

Conditioning.
3RFQ.
250m Row.
Rest 15sec.
16 Alt DB curl + press.
Rest 15sec.
500m Bike (Standing).
Rest 15sec.
60sec Straight arm plank.
Rest 60sec.

Beginners

Skill: Deadlift

Conditioning.
A. 3min complete 1000m/800m Bike.
In remaining time Amrap Wall ball.

Rest 2min.

B. 3min complete 1000m/800m Bike.
In remaining time Amrap GTOH with plate.
Rest 2min.

C. 3min complete 1000m/800m Bike.
In remaining time Amrap Cal Row.

Strength. Week 5.
A1. Barbell Z press 3,3,3 @ tempo 31X1.
Rest 90sec.
A2. Strict False grip Ring pull up (CTR) 5-8 reps.
Rest 90sec.

Conditioning.
10min Amrap.
10 Push press.
10 CTB/Pull up/Ring row.
20 Alt DB Box step up.

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

Endurance.

500m Row/1km Bike.
25 Ab mat sit up.
5 Burpee.
Rest 2min.
400m Row/800m Bike.
20 Ab mat sit up.
10 Burpee
Rest 90sec.
300m Row/600m Bike.
15 Ab mat sit up.
15 Burpee.
Rest 60sec.
200m Row/400m Bike.
10 Ab mat sit up.
20 Burpee.

Week 5. Weightlifting.
Power clean & jerk cluster
5 sets 1.1.1.1.1 (Rest 10sec).
Rest 90sec.

Strongman Intervals.
Teams of 3. (Each Athlete complete 5-6 rds).
3 D-ball GTS.
5 D-ball squat.
50′ D-ball carry.

See whiteboard for RX+/RX/Scaled.

Week 5. Gymnastics.
3 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 5-8 reps.
Rest 90sec.

See whiteboard for Scaling options.

Conditioning.
2 x 8min Amrap/Rest 4min.

1. 10 Cal Bike. 5/arm KB snatch. 5 Burpee CTB.

2. 10 Cal Row. 5/arm DB C&J. 5 BJ.

See whiteboard for RX+/RX/Scaled.

Strength. Week 5.
A. Pause Front squat (Tempo 22X2).
Build to heavy 3.

B. 3 sets 10 reps DB Sumo stance RDL’s.
Rest 60sec.

Conditioning.
7min Amrap.
30 Wall ball.
15 Dual DB Deadlift.
20 MBC.
10 Ab mat sit up.

See whiteboard RX+/RX/Scaled.