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.
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.
