A)SWOD BACK SQUAT [email protected]% PUSH PRESS [email protected]% B)CONDITIONING 5 RFT: 400 M RUN 20 DEADLIFT(70/40) 20 PUSHUPS 10 DEADLIFT(70/40) 10 PUSHUPS
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A)GYMNASTIC CONDITIONING ALT EMOM 20 a)3-5 STRICT RING MUSCLE UPS b)40 SEG HOLLOW HOLD c)30 SEG NOSE TO WALL HS HOLD d)40 DOUBLE UNDERS B)CONDITIONING AMRAP 15′ 10 WALLBALLS 10 TOES TO BAR 10 BOX JUMPS
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A)OLY EVERY 90″ FOR 12′ 3 POSITION SNATCH 1-60% 2-3 65% 4-5 70% 6-7-8 75% B)SWOD FRONT SQUAT [email protected]% C)CONDITIONING “FRAN” 21-15-9 THRUSTERS(42,5/30) PULLUPS
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A)SWOD BACK SQUAT [email protected],5% PUSH PRESS [email protected],5% B)CONDITIONING AMRAP 7: 5 SQUAT CLEAN(75/50) 10 BURPEE BOX JUMP 60 M SHUTTLE SPRINT
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A)OLY 10 MIN TO WORK FOR HEAVY PERFECT SNATCH. B)CONDITIONING “EVA” 5 RFT: 800 M RUN 30 KB SWING(24/16) 30 PULLUPS
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A)SWOD DEADLIFT [email protected],5% B)CONDITIONING 6 RFT: 200 M MEDBALL RUN(9/7) 21 WALLBALLS 12 TOES TO BAR
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A)OLY WORK FOR HEAVY BUT PERFECT CLEAN&JERK B)GWOD ALT EMOM 12 a)3-5 STRICT RING MUSCLE UP b)30″ NOSE TO WALL HS HOLD c)40″ HOLLOW HOLD D)40 DOUBLE UNDERS C)CONDITIONING AMRAP 8 10 OVERHEAD SQUAT(40/25) 10 OTB BURPEES 30 DOUBLE...
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A)SWOD WORK FOR HEAVY TURKISH GET UP FRONT SQUAT [email protected],5% B)CONDITIONING 4 RFT: 10 DEADLIFT(115% BW/BW) 20 BOX JUMPS 10 STRICT PULLUPS
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A)SWOD DEADLIFT [email protected]% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)3-5 RING MUSCLE UPS b)30″ L-HANG c)4-8 STRICT HSPU d)40 DOUBLE UNDERS C)CONDITIONING AMRAP 12 40 WALLBALLS(9/7) 30 DOUBLE UNDERS 20 BOX JUMPS(60/50)
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A)OLY ALT EMOM 15 HIGH HANG SNATCH 1-2 60% 3-65% HANG SNATCH 4-5 70% 3 POSITION SNATCH 6-7 75% SNATCH 8 2X80% 9-10 85% B)CONDITIONING “HELEN” 3 RFT 400 M RUN 21 KB SWING(24/16) 12 PULLUPS
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A)GWOD/SKILL PRACTICE PULLUPS/CHEST TO BAR/MUSCLE UP B)SWOD FRONT SQUAT [email protected]% C)CONDITIONING 4 RFT(TIME CAP 15 MIN) 10 FRONT SQUAT(60/40) 15 TOES TO BAR 20 DB SNATCH(22,5/15)
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A)SWOD BACK SQUAT [email protected]% PUSH PRESS [email protected]% C)CONDITIONING FOR TIME: 10 OVERHEAD SQUAT(40/25) 20 KB SWING(32/24) 30 THRUSTERS(40/25) 40 HAND RELEASE PUSHUPS 50 SITUPS 40 AIR SQUAT 30 PULLUPS 20 BURPEES 10 PUSH PRESS(40/25)
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