21 Nov Thursday 22/11/2018
Strength:
Build to 6 sets of 5 Heavy Push Press
WOD
30 Bar-Hops
21 Ground to Overhead 37.5/25
21 Thrusters
30 Bar-Hops
15 Ground to Overhead
15 Thrusters
30 Bar-Hops
9 Ground to Overhead
9 Thrusters
Protected: WOD/Blog
20 Nov Wednesday 21/11/2018
GYMNASTICS:
4 min Pull Up Tabata:
20 seconds on / 10 seconds off – Strict Pull Ups/Band assisted Pull Ups
(alternate between overhand and underhand grip)
Straight into:
4 min Push Up Tabata:
20 seconds on / 10 seconds off – Push Ups
WOD:
18 min AMRAP
12 Deadlifts 80/55
6 Power Cleans 80/55
6 Front Squats 80/55
19 Nov TUESDAY 20/11/2018
Conditioning:
3 rounds of:
In 1:30 min run 200m then max situps for remaining time
REST 2min between rounds
Score = total situps
WOD:
6min amrap
8 DB Goblet Squats 22.5/15
8 DB S2OH
3min rest
5min amrap
7 KB Goblet Squats
7 KB swings 24/16
3min rest
4min amrap
6 DB Lunges
6 Burpee over DB
18 Nov Monday 19/11/2018
Strength:
5 Sets of 3 Heavy OH Squat
Superset with
5 Sets of 60 second L-Sit Holds
WOD: 5RFT
15 Press ups
12 Toes to Bars
9 Power Snatches 60/40
15 Nov Friday 16/11/2018
Strength:
Set 1RM Squat Clean
AFAP:
50 Sit Ups
5 Squat Cleans 60/40
40 Sit Ups
10 Squat Cleans
30 Sit Ups
15 Squat Cleans
20 Sit Ups
20 Squat Cleans
10 Sit Ups
25 Squat Cleans
14 Nov Thursday 15/11/2018
Strength:
3 X Max Press Ups
Superset with
3 X Max Strict Pull Ups
Rest as need between sets to insure maximum recovery.
24 min AMRAP:
12 Pull Ups
12 Wall Balls 12/9
12 KB Swings 24/16
12 Box Jump Overs
12 SDHP 45/30
NOTE: this progression can also be performed using rings or boxes.
13 Nov Wednesday 14/11/2018
Technique:
Power Clean and Push Jerk
WOD
6 Rounds of Every 5 Minutes on the Minute (30 minutes):
*Cardio*
10 Clean and Jerks 75/50
*Cardio* = Either 400m Row, 1km Assault Bike, 20 Burpees to target/rig (only use each cardio option twice)
Hit each round as hard as possible
12 Nov Tuesday 13/11/2018
Strength:
Deadlift – Build upto the bellow EMOM weight
then
15 min EMOM:
2 Deadlifts @ 65% of 1RM
3 RFT:
200m Run
20 Box Jumps
10 Over Bar Burpees
11 Nov Monday 12/11/2018
Strength:
Build to 80% of 1RM Squat Snatch, then complete 5 sets of 1 rep
12 min AMRAP:
9 Toes to bars
7 HSPU
30 Double Unders
Rest 3 minutes
5 min AMRAP
7 Toes to bars
5 HSPU
08 Nov Friday 09/11/2018
Technique:
Power Clean & OHS technique
Chipper:
30 Power Cleans 45/30
15 Burpee Over Bar
* Cardio
30 OHS 45/30
15 Burpee Over Bar
* Cardio
30 Power Cleans 45/30
15 Burpee Over Bar
* Cardio
30 OHS 45/30
15 Burpee Over Bar
* Cardio = 400m Run, 21 Cal Row, or 21 Cal Bike – must do 1 of each ie. Don’t do 3 X 400m runs