Strength. Week 4.
A. Max effort Wide stance box squat.
B. Goblet hold split squat
Conditioning
Performance
8min Amrap
12 Wall ball 9/6kg 10’/9′
8 Dual KB Deadlift
6 Dual KB HPC
(Scaled: 16/12kg. RX 28/20kg. RX+ 32/24kg)
Fitness.
12 Wall ball
8 KB Sumo Deadlift
6 KB Russian swings
Conditioning
4 rounds. 6min.
Buy in 400m/300m Row.
Remaining time Amrap.
5 T2B.
10 Alt DB Snatch 22.5/15kg.
30 Double unders.
Rest 4min between rounds.
Skill. Ring dip progressions.
Conditioning
300m run
30 DB renegade row variation
30 BJO
30 DB Deadlift
30 Ab mat sit up
30 DB HPC
300m run
Weightlifting. Dynamic effort Week 3
10min omem
3 T&G Power clusters 60-70%
Conditioning
Performance.
Strength in Depth Qualifier.
Fitness.
15/arm DB Stoh
15 Burpee over DB
15/arm DB Front squat
15 Burpee over DB
15/arm DB Thrusters
15 Burpee over DB
Strength. Week 3.
A. Max effort Wide grip bench press.
B. Skull crushers.
Conditioning.
10min Ladder
4 Push up
4 CTB
16 Alt DB Front rack reverse lunge 2×22.5/15kg
Add 2 reps to gymnastic movements each rd.
Gymnastics. Week 3.
Pistol progressions
Conditioning.
Teams of 3 (Each complete 3 rds)
A. 30/21 Cal row
B. D-ball ‘DT’ 40/30kg
C. AAB (Active rest + Nasal breathing)
Athletes rotate when Cal/Reps completed.
Strength. Week 3
A. Max effort Zercher squat
B. Goblet hold split squat 2×8-10/leg.
Conditioning
Performance
7min Amrap
7 Ohs
7 Hspu
7 BJ
Fitness
7min Amrap
7 KB goblet squat
7 Hrpu
7 BJSD
Skill. Rope climb
Conditioning
2 x 5min Amrap/3min Rest
Buy in 200m Run. In remaining time Amrap
10 SDLHP 35/25kg
10 Alt Reverse lunges
10 Push press 35/25kg
Weightlifting Week 2 Dynamic effort.
A. 10 x Every 30sec 1 Power snatch + 1 Hang Power snatch @ 60-70%.
Then.
B. 10 x Every 30sec 1 Snatch @ 60-70%.
Conditioning.
Performance
21-15-9 Power snatch 42.5/30kg.
Wall ball 10’/9′ 9/6kg.
9-7-5 BMU.
Fitness.
21-15-9 Dual KB Deadlift.
Wall ball.
9-7-5 Ring row. Push up.
800m Run/1KM Row/2KM AAB.
4min Amrap.
12 Alt DB SN 22.5/15kg.
12 BJSD24/20.
800m Run/1KM Row/2KM AAB.
Rest 5min.
Repeat.
