|
Strength
5 sets: A) 10 Strict Press @ 60% B) 12 Banded Rows C) 6 Wall Slides Conditioning TABATA :20/:10 x 8 rounds each Push Ups REST 2:00 Walking Lunges Score is Lowest Round of Push Ups + Lowest Round of Lunges
0 Comments
Strength
“Gymnastics Death By”- CAP 10:00 Complete Pull Up/C2B/Bar MU or Ring MU 1 Rep the 1st Minute 2 Reps the 2nd Minute 3 Reps the 3rd Minute, etc.. *Continue until you can’t complete the designated reps in the minute. Reps do not have to be unbroken. Conditioning AMRAP 12: 3 Overhead Squats 95/65 3 Burpees Over the Bar 6 Overhead Squats 6 Burpees Over the Bar 9 Overhead Squats 9 Burpees Over the Bar etc Strength
Front Squat 6,4,2,6,4,2 First set of 6 at 70%, then building; Second set at 75%, then building Conditioning 8 RFT 8 T2B 12 Box Jump Overs 24/20 16 Wallballs 20/14 *RX+ 30/20 18:00 Time Cap Strength
10:00 to Work on Strict HSPU Level 1: 6x Kick Up + ME Hold Level 2: 6x 4-6 reps Negatives (5sec descent) Level 3: E2Mx5 - 3-10 Reps Conditioning AMRAP 20: 40/30 Cal Row 100’ Farmer’s Carry 70/53 25 Abmat Sit Ups Strength
4 Sets: 6ea DB SLRDL 8ea DB 1A Bench Press Rest :90 Between Conditioning 5 Rounds 12 Deadlift 185/135 10 Single Arm DB Shoulder to Overhead (Each Arm) 50/35 *Complete all 10 reps on one side before moving to the other side. Rx+: 225/155lbs, 70/50lbs 13:00 Time Cap Strength
EMOM 12 1) 1 Power Clean (start at 70% and build) 2) 6 HSPU Conditioning AMRAP 15: 21 Thrusters 95/65 15 KB Swings 53/35 9 Toes to Bar RX+ 105/75 Strength
Strict Press 6-4-2-2 Build to a very heavy 2 reps (start higher than last week) Conditioning 21-15-9 Push Jerk 135/95 Lateral Burpee Over Bar **RX+: 155/115 9:00 Time Cap Conditioning
EMOM 27: 1)3-5 Strict Supinated Pull-Ups 2) 8 Deadlifts at 35-40% 3) 40 DU's (:40 Attempts) Strength
4 Sets: 100m Farmers Carry AHAP :90 Rest 3 Box Jumps AHAP (STEP down) :30 Rest Conditioning 4 RFT 400m Run 15 Power Snatch 105/75 16:00 Time Cap Strength
Front Squat 3x3+ @ 85% Last set is AMRAP; Must get minimum of 3 reps Conditioning 2:00 on/2:00 off x 4 20/15 Cal Row AMRAP DB Squat Clean 50/35 |
AuthorCoach & Member community blog. Categories
All
|
RSS Feed
Location |
|
