Conditioning.
3 x 6min Amrap/5min Rest.
A.
100m Run.
8 Close grip bench press 70/45kg.
8/arm KB Bent rows (Choose own weight).
B.
7/5 AAB cal.
14 Alt DB Curl + Press (Light).
7 Dual DB Front squat (Same weight as curl+press).
C.
250m/200m Row.
30-45sec Handstand hold.
10 Ab mat sit up.
Skill.
Bench press.
Conditioning.
10min Amrap
20 Pull up/Ring row
20 Alt D-ball lunges
20 Hand release push up
20 KB High pull
20 Alt Box step up
Strength. Retest.
5RM Clean grip T&G Sumo Deadlift.
Compare to 31/5/19.
Conditioning.
12min. Teams of 2.
Buy in 200 DU.
Remaining time YG,IG
12 Wall ball.
4 T&G Power clean.
Strength. Retest. Compare to 29/5/19
3RM Front squat 20X2
Conditioning. Retest. Compare to 29/5/19
7min Grinder
10 SA DB OHRL
10 Alt DB BSU
5 Shspu
Conditioning.
32min. On every 2min
1. 400m/300m Row
2. 10 DB Devils press 22.5/15kg
3. 25/15 AAB cal
4. 60sec Straight arm plank
Weightlifting.
12min build to tough weight.
2 HPS + 1 OHS
Conditioning.
Performance
10min Amrap
10 Unbroken HPS 35/25kg
5 CTB
10 Unbroken OHS 35/25kg
5 T2B
Fitness
10min Amrap
10 Alt DB Snatch
5 Ring rows
10 DB Goblet squat
5 V up/Tuck up/Ab mat sit up
A. 10min Amrap.
12 KB Snatch (6/arm) 28/20kg.
8 Box jump step down 30/24.
6 Hand release push up.
Rest 5min.
B. 8min Amrap.
9 Dual DB Power clean 22.5/15kg.
7 Pull up.
5 Burpee over box 30/24 (Hands on box).
5min Rest.
C. 6min Amrap.
20 Alt DB Box step up.
20 Ab mat sit up
Skill.
Axle bar power cleans.
Conditioning.
3 x 5min Amrap/3min Rest.
10/7 Cal row or 7/5 AAB cal.
5 Axle bar Power clean.
5 Burpee over Axle bar.
Add 5 reps to power clean & burpee each rd.
Strength. Week 5.
Sumo deadlift. Speed pulls.
Conditioning.
15min Amrap. Teams of 2.
20 D-ball to tall box.
100m SA Farmers carry (Each).
40 D-ball squats.
100m OH plate carry (Each).
Strength. Week 5
Speed Front squats.
Conditioning.
Performance.
800m Run.
30 Power clean 70/45kg.
800m Run.
Fitness.
800m Run.
30 Dual KB swings.
800m Run.
