Weightlifting. Week 3.
10min omem
3-4 Touch & Go Power clean @ 60-70%.
Conditioning.
10min Grinder.
Buy in: 30 KB Box step overs 24/20.
Remaining time Amrap
16 Alt Goblet hold reverse lunge.
6/arm Sumo deadlift.
4/arm Hang power clean.
See whiteboard for RX+. RX. Scaled.
Gymnastics. Week 2.
Strict handstand push up progressions.
Conditioning.
20min broken Amrap.
2min work/30sec rest.
40 Double unders.
5/arm DB Split jerk.
5-8 Toes to bar.
See whiteboard for RX+. RX. Scaled.
Strength. Week 3.
Back squat
3-4 sets 8 reps @ 78%.
Conditioning.
8RFT.
8 Hang power snatch.
5 Burpee box jump 24/20.
See whiteboard for RX. Scaled. Fitness.
Socially distanced Teams of 2.
5 sets 5min Amrap (Athletes switch each rd).
3 Target burpee.
6 SDLHP.
9 Air squat.
Rest 60sec b/t sets.
Strength. Week 2.
3 sets.
A1. Strict chest to bar Amrap-2.
A2. 10/arm DB Z press.
Conditioning.
15min Amrap.
20/15 Cal.
16 Stoh.
20/15 Cal.
16 Front rack reverse lunge.
See whiteboard for RX. Scaled.
3RFT.
1 Lap Single arm Farmers carry.
750m Row/Ski (1500m Bike).
1 Lap Single arm Front rack carry.
75 Double unders.
500m Row/Ski (1000m Bike).
Weightlifting.
4 sets.
10-15 Box jump 24/20 (Open standard).
9 Snatch (Set 2: 7. Set 3: 5. Set 4: 3).
Rest 2min b/t sets.
Increase weight each set.
Accessory.
3 sets.
B1. 8 Snatch grip RDL’s.
B2. 8/leg Single leg Glute bridge.
B3. 45sec Plank reaches.
Gymnastics. Week 1.
Toes to bar progressions.
Conditioning.
3 sets.
6min.
Buy in: 40/30 Cal.
Into Amrap
5/arm DB Stoh.
7 Pull up.
9 Ab mat sit up.
Rest 2min b/t sets.
See whiteboard for RX+. RX. Scaled.
Strength. Week 2
Back squat
3-4 sets 8 reps @75%.
Conditioning.
3RFT.
15 Power clean.
15 Front squat.
See whiteboard for RX. Scaled. Fitness.
Socially distanced teams of 2
25min Amrap.
150 Wall ball.
75 Snatch 35/25kg.
150 Ab mat sit up.
150 Double unders.
Partition reps anyway.
