Monday, December 11th - Sunday, December 17th

Week 7

 

Monday

 

(A) Back Squat – 80% x 4 x 4

 

(B) AMRAP in 8 minutes

·      8 dumbbell snatch

·      8 thrusters

·      8 burpees

 

(C) Hollow rock – 3 x 30s

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A)Tall snatch + hang snatch – 8 x (1 + 1) OTM

(B)Hang snatch +snatch – 4 x (1 + 1 ) OTM

 

(C)5 x OT3M

·       8 burpees over rower

·      10/8 row calories

 

 

(D) Weighted side plank – 3 x 30s each

 

Wednesday

 

(A1) Push Press – 80% x 4 x 4

(A2) Pull – up (strict) – 4 x 4 - 6 (use a band, or add weight to get to 4 - 6 reps if needed)

 

(B)

AMRAP in 3 minutes x 4, rest 1 minute

·      10 wall ball

·      10 kettlebell swings

·      10/8 assault bike calories

 

 

(C) max plank (time)

 

Thursday

 

(A) Clean + Split Jerk – 15 minutes to work on singles

 

(B)

4 RFT

·      8 power clean

·      20 push - ups

·      run 200m

 

(C) Hollow hold – 3 x 30s

 

Friday

(A) Deadlift – 85% x 3 x 3

 

 (B) 30 minute cap

2 rounds

·      Row 1k

·      45/30 calories assault bike

·      Run 800m

 

Saturday

 

(A) Overhead squat – 5 x 4

(B)  With a partner,

·      5 minutes amrap burpees, only one working at a time

·      Run 400m together

·      5 minutes amrap assault bike calories, only one working at a time

·      Run 400m together

·      AMRAP in 5 minutes, only one working at a time

o   5 toes to bar

o   10 kettlebell swings

(C) 100 ABMAT sit – ups or 60 GHD sit – ups

 

Sunday - Yoga

Monday, December 4th - Sunday, December 10th

Monday

 

(A) Back Squat – 78% x 5 x 4

 

(B) AMRAP in 10 minutes

·      7 thrusters

·      12 kettlebell swings

·      7 chest to bar pull – ups

·       

(C1) SLDL – 3 x 6

(C2) Ab Wheel – 3 x 10 - 12

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A) Tall snatch +  – 6 x 2 OTM

(B) Tall snatch + hang snatch – 6 x (1 + 1 ) OTM

 

(C) 5 x OT3M

·      10 burpees

·      10/8 assault bike calories

 

 

(D) Side plank – 3 x 45s each

 

Wednesday

 

(A1) Push Press – 78% x 5 x 4

(A2) Pull – up (strict) – 4 x 7 - 9 (use a band, or add weight to get to 8 – 10 reps if needed)

 

(B)

AMRAP in 4 minutes x 4, rest 1 minute

·      10 push press

·      15 wall ball

·      20 double - unders

 

Thursday

 

(A) Clean + Split Jerk – 6 x  OTM, 10 minutes to work on singles

 

(B)

3 RFT

·      10 power clean + overhead

·      run 200m

 

(C) 100 ABMAT sit – ups or 50 GHD sit – ups

 

Friday

(A) Deadlift – 83% x 4 x 4

 

 (B)

AMRAP in 25 minutes

·      10 kettlebell swings

·      Run 200m

·      30s plank

·      10/8 cals Assault bike

·      30s hollow hold

·      10 toes to bar

·      Row 10/8 cals

 

(C) Kettlebell side bend – 3 x 12 side

 

Saturday

 

(A) Overhead squat – 5 x 5

(B)  “cindy”

AMRAP in 20 minutes

·      5 pull – ups

·      10 push – ups

·      15 squats

 

 

Monday, November 27th - Sunday, December 2nd

Week 5

 

Monday

 

(A) Back Squat – 75% x 6 x 4

 

(B)

·      20 thrusters

·      30/20 assault bike calories

(C1) SLDL – 3 x 6

(C2) Ab Wheel – 3 x 10 - 12

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A) Tall snatch +  – 12 x 2 OTM

 

(B) AMRAP in 10 minutes

·      20 dumbbell snatch

·      15 push – ups

·      10 box jumps

 

 

(C) Side plank – 3 x 45s each

 

Wednesday

 

(A1) Push Press – 75% x 6 x 4

(A2) Pull – up (strict) – 4 x 7 - 9 (use a band, or add weight to get to 8 – 10 reps if needed)

 

(B)

AMRAP in 4 minutes x 4, rest 2 minutes

·      16 Single arm overhead dumbbell walking lunges

·      10 burpees

·      12 kettlebell swings

 

Thursday

 

(A) Clean + Split Jerk – 12 x  OTM

 

(B)

5 RFT

·      6 power clean + overhead

·      9 pull - ups

 

(C) 100 ABMAT sit – ups or 50 GHD sit – ups

 

Friday

(A) Deadlift – 80% x 5 x 4

 

 (B)

AMRAP in 25 minutes

·      15 TTJJ

·      Run 200m

·      60s plank

·      15/10 cals Assault bike

·      15 NPUB

·      Row 15/10 cals

 

(C) Kettlebell side bend – 3 x 12 side

 

Saturday

 

With a partner,  you go, I go

3 rounds

·      40 wall ball each, split up as needed

·      30 burpees each

·      20 pull – ups each

·      Run 400 together