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Strength. Week 2
A. Max effort Strict press
Build to heavy single.
B. Barbell skull crushers
2 x 10-12.

Conditioning
12min omem (30sec work)
1. CTB
2. AAB
3. Bench press
4. Hollow rocks

Gymnastics. Week 2.
Handstand walk progressions

Conditioning.
Teams of 2.
20min Amrap
25/18 Cal row
20 Target burpee
18/13 AAB cal
20 DB Power clean
10 DB Box step overs

Strength. Week 2.
A. Max effort
Snatch grip deadlift
5,4,3,2,1 then
2-3 Singles.
B. Bulgarian split squat
2×10-15 @ BW

Conditioning.
Performance
6min Amrap.
12 T2B
3 Hang power clean 80/55kg
3 Front squat 80/55kg

Fitness.
12 V up/Tuck up/Ab mat sit up
6 Heavy Russian swings
6 Goblet squat

Mash up.

A. 10min build up heavy 30m Hand over Hand Rope Sled pull.

Rest 5min.

B. 9-15-21 DB Push press 2×22.5/15kg. 200m Run after each set.

Rest 5min. C.

30-20-10 Cal Row. Dual KB Deadlift 32/24kg.

Skill.
Turkish Get Up

Conditioning.
10min Amrap.
8 Ab mat sit up
6/arm DB C&J
8 No push burpee over DB
12 Cal row

Weightlifting. Week 1.
Dynamic effort.
A. 10xE30sec 2 T&G Power cluster 60-70%.
B. 10xE30sec 1 Cluster 60-70%.

Conditioning.
Performance
30 T2B
30 DB BSU
30 Stoh 52.5/35kg
30 Front squat
30 BJ
30 WB

Fitness.
DB variation.

Endurance.

2 x 12min/4min Rest.

A.
12min Row. On every 3min complete (Starting at 0.00).
10 Heavy Russian Dual KB Swings.
30sec Ring Plank.

B.
12min AAB. On every 3min complete (Starting at 0.00).
10-15 Burpee.
30sec Hollow hold.

Strength. Week 1.
A. Mex effort Floor press (Strict press grip).
Build to heavy single.
B. Wide grip supinate do bent over rows 2×8-10.

Intervals.
3x2min Amrap/2min Rest.
30 DU
10 Hrpu
2 WW or 10 Shoulder taps

Gymnastics (Bar muscle up).
A. 3×5 Hollow & Arch.
B. 3×5 Air chair.
C. 3×3-5 Jumping BMU.

Conditioning.
20-25min. Teams of 3.
A. 100m D-ball carry + 100m Mixed KB carry.
B. Row cal.
C. AAB cal.
Rotate movements when athletes completes carries.

Strength. Week 1.
A. Max effort Box squat (Parallel)
8 sets build to heavy single.
B. 2×10-15 Bulgarian split squats.

Conditioning.
Performance.
6min Amrap
20 Air squat.
10 Deadlift 60% of 1RM.
5 Strict CTB.

Fitness.
6min Amrap.
20 Air squat.
10 Dual KB Deadlift (Heavy).
5 Rack pull up.