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