21/01/2020
A. Skill (00:15-00:30)
Gymnastics EMOM
EMOM 15:
Minute 1: 10 Strict HSPU OR 10 Kipping Handstand Push-up OR 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead OR 15 Hollow Rocks OR 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs OR 7 Strict Pull-ups OR 12 Ring Rows
B. Conditioning (00:35-00:60)
3 rounds:
Run 400 meters (3rounds)
30 box jump, 24 inch box
30 Wall ball shots, (20/12)
then
Buyout
50 DU
50 Abmat Situps
22/01/2020
0. Warmup
Dynamic Warmup
B. Conditioning (00:20 – 00: 60)
With a running clock with a partner:
00:00-08:00
10 Alt. DB Snatches (22,5, 35)
10 Air Squats
10/8 Calorie Bike
*One athlete completes a full round at a time
10:00 – 20:00
Farmer Carry Relay x 30 meter Intervals – AHAP
*One athlete completes a full round at a time
22:00 – 30:00
2min Partner Sledpull
2min Partner Resistance Sprint
4 min Bike Intervals (Coaches decision on the interval length)
C. Acessory
Banded Facepull-aparts: Accumulate 100 Reps in as few of sets as possible.
23/01/2020
0. Warmup
A. Strength (00:15-00:40)
1a) Bench Press: 5 x 5.
– Build in weight each set
– Goal – beat last weeks final weight if you’re feeling good.
1b) 1-Arm KB Rows: 5 x 10 ea
– 1 challenging weight for all sets
– use the same weight as last week
B. Conditioning (00:40 – 00:60)
10 RFT:
10 DB Push Press (22,5, 35)
10 T2B
C. Extra Credit
1a) Prone Lateral Raises: 3 x 30. No rest.
24/01/2019
0. Warmup
A. Strength (00:15-00:50)
Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
– Beginner: Focus on technique for all 10 sets.
inbetween sets
Seated Dynamic Box Jumps: Accumulate 30 Jumps inbetween sets
B. Conditioning (00:40 – 00:60)
Every 4:00 x 5 Sets:
15 Hang Power Cleans (60, 42,5)
15 Bar Facing Burpees
C. Extra Credit
Booty Work (Glute March 3×10)
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