Monday, November 20th - Sunday, November 26th

Remember that the dexascan truck will be out next Monday, the 27th. If you want to track your body composition, this is the most accurate way. Click here to reserve a spot.

 

Week 5

 

Monday

 

(A) Back Squat – 73% x 6 x 4

 

(B)

·      20 burpee box jump overs

·      25 wall ball

·      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 20s x 5, rest 20s

 

(B) Tall snatch +  – 12 x 2 OTM

 

(C) AMRAP in 10 minutes

·      16 single arm overhead dumbbell walking lunges

·      20 push – ups

·      24 double - unders

 

 

(D) Side plank – 3 x 45s each

 

Wednesday

 

(A1) Push Press – 73% 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) “Fran”

 

 

21, 15 & 9 reps

·      thruster

·      pull – up

 

 

Thursday

 

·      Turkey Day surprise workout

 

Friday

(A) Deadlift – 78% x 5 x 4

 

 (B)

·      4 minutes Assault Bike

·      rest 1 minute

·      4 minutes Row

·      rest 1 minute

·      4 minutes Assault Bike

·      rest 1 minute

·      4 minutes Row

 

 

(C) Kettlebell side bend – 3 x 12 side

 

Saturday

 

(A) Clean + Split Jerk – 12 x  OTM

 

(B)

·      20 power cleans

·      350m Farmers carry

·      35 burpees

 

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