Monday, November 13th - Sunday, November 19th

Monday

 

(A) Back Squat – 70% x 8 x 4

 

(B)

·      30/20 assault bike calories

·      20 burpee box jump overs

·      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) Double – unders – Practice for 30s x 4, rest 60s

 

(B) Snatch balance – 6 OTM, then 10 minutes to work on singles at your own pace.  Keep it light enough to work technique, no maxing out.

 

(C) Row 1k x 2, rest 4 minutes.  Maintain the same pace the entire time.

 

 

(D1) Side plank – 3 x 45s each

(D2) 3 x 45s max push - ups

 

Wednesday

 

(A1) Push Press – 70% x 8 x 4

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

 

(B)  5 rounds, not for time

·      10 DB push press

·      10 box jumps

·      10 toes to bar

·      rest 60s

 

 

 

Thursday

 

(A) Clean + Power Jerk – 6 x  OTM, then 10 minutes to work on singles at your own pace.

 

(B)

“Grace”

30 power clean & jerks, 8 minute time cap.

 

Rest 5 minutes

 

“Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      abmat sit-ups

 

Friday

(A) Deadlift – 75% x 5 x 4

 

(B) 4 RFT

·      10 pull – ups

·      10 thrusters

·      5 burpees

·      rest 1 minute

 

(C) Kettlebell side bend – 3 x 10 side

 

Saturday

 

5 rounds with a partner

·      accumulate 400m sandbag carry (one partner carrys it 200m out, switch and bring it back)

·      15 burpees each

·      row 250m each while your partner is planking,