Skill/Strength
Hang Power clean
3reps x 5sets
Conditioning
4RFT
15 Hang power clean 95/135
30 Bar hops
*Timcap 15min
Cardio
AMRAP 1 – AMRAP 2 – 1 min rest
1 Round
Follow coach’s direction – 10 DB deadlifts – Rest
10 DB Seesaw presses
2 Round
Follow coach’s direction – 10 DB Front squats – Rest
10 DB Shoulder presses
3 Round
Follow coach’s direction – 10 DB Power cleans – Rest
10 DB Push press
4 Round
Follow coach’s direction – 30 DB Thrusters
Strength
Snatch balance
2reps x 5sets
Conditioning
Ascending Decending Ladder
Overhead squat 95/55
1-2-3…8-9-10
10-9-8…3-2-1
Push press 95/55
*Timecap 15min
Strength
2 DB single arm bench press
each 7 reps x 4 sets
Conditioning
40sec work – 20sec rest / 4 Rounds
Cal rowing
PVC toe touch v-ups
Jumping high jacks
Strength
DB Floor press
15reps x 4sets
Conditioning
20min EMOM
Max Floor press 50/70
Max cal Row
Max Burpee
Rest
Skill
Handstand (BG : wall walk handstand)
EMOM 16
30sec Handstand hold / wall walk hold
30 Jumping pull-ups
20 MB russian twists with hold (L+R=1)
10 1 and ½ Squat thrusts
20min AMRAP
15 Box jump
21/15cal Row
DB Walking Lunge
*A = 1R, B = DB Walking Lunge, C = Rest
*Team of 3
Conditioning
25sec (Left) – 25sec (Right) – 25sec (Rest) / 4 Rounds
1 DB Front rack Side lunge to knee ups
Side plank lateral leg raises (BG : side plank hold)
1 KB Reverse lunge to knee ups
1 Arm mountain climbers (BG : Mountain climber)
“Frantasy Land“
For Time
21-15-9
Thruster 95/65 lbs
Pull-Up
15-12-9
Thruster 115/85 lbs
Chest-to-Bar Pull-Up
12-9-6
Thruster 135/95
Bar Muscle-Up
Skill
Double under
Conditioning
For time of :
1000m Rowing
200 DU/HKSU (BG : SU)
50 Burpees (BG : Squat thrusts)
Team of 3
* All team members start each movement at same time. And when it’s all done, move on to the next.
* Practice DU : 1SU + 1DU = 130 DU, 2SU + 1DU = 100 DU, 3SU + 1DU = 60 DU
* Time cap 15 min
