Monday, November 6th - Sunday, November 12th

Week 3

 

Monday

 

(A) Back Squat – 68% x 8 x 4

 

(B)

·      30 wall ball

·      Row 500m

·      30 wall ball

 

(C1) SLDL – 3 x 8

(C2) Ab Wheel – 3 x 8 - 10

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A) Snatch balance  + Overhead Squat– 12 x (1 + 1) OTM

 

(B)

·      50 chest to bar pull - ups

·      350m Farmers carry

·      50 burpees

 

 

(C1) Side plank – 3 x 40s each

(C2) 3 x 40s max push - ups

 

Wednesday

 

(A1) Push Press – 68% 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)  20 minute time cap

·      Run 800m, then

·      3 rounds

·      12/8 calories assault bike

·      12/8 cals row

·      30 double – unders

 

Then, run 400m

 

(C) Toes to bar – 3 x 15

 

 

Thursday

 

(A) Clean + Power Jerk – 12 x (1 + 1) OTM

 

(B) 4 x OT5M

·      12 power clean + power jerk

 

(C) Weighted plank – 3 x 50s

 

Friday

(A) Deadlift – 73% x 5 x 4

 

(B) 5 RFT

·      10 pull – ups

·      10 thrusters

·      rest 1 minute

 

(C) Kettlebell side bend – 3 x 10 side

 

Saturday

 

“Fight Gone Bad”

3 rounds for max reps, 1 minute at each station, rest 1 minute between rounds

·      wall ball, 20/14

·      sumo deadlift high pull, 32/24kg  (kettlebell)

·      box jump, 20”

·      push press, 75/55lbs

·      row calories

 

Sunday

Yoga