Strength. Week 1
3 sets
A1. 10 Floor press.
A2. 10/arm Single arm Ring row.
Conditioning.
4 sets. 16min omem.
1. 20sec Alt DB Power cluster.
2. 20sec Box jump overs.
3. 20sec Alt DB Hang snatch.
4. Rest.
Increase work time by 10sec each set.
See whiteboard for RX+. RX. Scaled.
Recovery pace.
3 sets on every 10min complete
1.5km/1.1km Row/Ski (3km/2.3km Bike)
8 Inch worm
16 Russian twists
4/side KB Windmills
CF Weightlifting
4 sets
10-15 V up.
35-50 Double unders.
9 Clean.
Set 2: 7
Set 3: 5
Set 4: 3
Increase weight each set.
Rest 2min b/t sets.
Accessory.
2 sets
B1. 10 Snatch grip RDL’s.
B2. 10/leg Barbell single leg Glute bridge.
B3. 45sec Plank reaches.
Gymnastics. Test week.
3RM Weighted strict pull up.
Conditioning.
18min Amrap.
16/12 Cal.
12 Box step up 24/20.
8 NPU Target burpee.
Strength. Week 3
Back squat
3 sets 10 reps @ 70%.
Rest 2.30min b/t sets.
Conditioning.
8min Amrap
3-6-9 Ring push up
3 Deadlift after each set
12-15-18
6 Deadlift after each set
21-24-27
9 Dealift after each set
See whiteboard for RX. Scaled.
Socially distanced teams of 2
24min Amrap.
Run 6 Laps.
60 Gtoh with bumper plate.
Run 6 Laps.
30 Deck squats.
Run 6 Laps.
60 Single arm DB Hang power clean.
Run 6 Laps.
60 Burpee over bumper plate.
Conditioning.
4 sets.
In 5min complete
20-30 Wall ball
10-15 Toes to bar
10 Power jerk
In remaining time max Cal.
Rest 3min b/t sets.
See whiteboard for RX+. RX. Scaled. Fitness.
Running Clock
0-10min
10min Amrap
15 Box jump step down 24/20
10 Deadlift
5 Hang power clean
See whiteboard for RX. Scaled. Fitness.
10-14min
Rest 4min
14-26min
12min build to 8RM Hang power clean
Week 8. Strict Gymnastics.
4 sets.
A1. WTD strict pull up 1.1.1 (10sec).
Rest 60sec.
A2. 20-30 Toe touches.
Rest 60sec.
Conditioning.
3 sets.
5min Amrap
21/16 Cal
15 Air squat
9 Khspu
Rest 2min b/t sets.
Start next set where you finished.
Weightlifting.
12min omem
2 Low Hang Power snatch 60-70% of Max.
Conditioning.
8min Amrap.
6 Alt Single arm DB Devils press (No push up).
35 Double unders.
See whiteboard for RX+. RX. Scaled.
