November 21, 2019

Strength: 10 mins 

1 Sled Push 

1 Farmers Carry 

5 Ring Dips or 10 sec support on rings 

1 Heavy Squat Clean 

7 Dumbbell Thrusters 

Wod : 5x2 min rounds with 1 min rest after each 

5 Thrusters 20/15kg 

10 Burpees over Bar 

Weight goes up each round in Thrusters and burpees come...

November 20, 2019

Strength : Deadlift 

2 X 5 @ 40%

2 X 5 @ 50%

2 X 4 @ 60%

1 X 3 @ 70%

1 X 2 @ 80%

1 X 1 @ 85%

1 X 1 @ 90+%

Conditioning : For Time 

Row 1k or Bike 2 k

50 Airsquats 

30 Pullups

20 Push ups 

*Time cap 10 mins 

November 19, 2019

Strength : Every 2 mins for 14 mins

1 Snatch DL 

1 Snatch Pull 

1 Power Snatch 

1 OHS 

Conditioning : Every 2:30 for mins 15 mins  ( 6 rds) 

16 DB Snatch 

12 Box Step ups with DB

8   Down Ups     

November 18, 2019

Strength : Strict Press



2 X 6 @ 50%

2 X 4 @ 60%

2 X 3 @ 70%

2 X 2 @ 80% 

* Superset each set with Ring Rows 5-8 reps ( use box if necessary) 

Conditioning : Partner up 

10 rds for time 

30 Double Unders /50 singles 

10 Toes to Bar 

5   Shoulder to Overhead 60/40kg 

* you go I go...

November 17, 2019

Strength : Back Squat 

2 X 8 @50 %

2 X 6 @60 %

2 X 3 @70 %

2 X 2 @80%

Conditioning : Max effort

3 mins Max target Burpee 

2 mins rest

3 mins Max Wall Ball

2 mins rest 

3 mins Max Metres on Bike erg or Rower 

* record your score on each movements on whiteboard 😊

November 14, 2019

Strength : 12 mins

1 Sled

1 Carry

3 Man Makers

5 Front Squats

5 Strict Chins + 5 dips 

Conditioning : 5rds for time 

10 GTOH 20/15 kg plate 

10 Overhead Lunges with plate 

10 Burpee onto plate 

Core : 4 rds not for time 

10 sec Hollow + 10 Reverse crunch + 10 Russian Twist...

November 13, 2019

Strength : Deadlift 

Every 2:30



2 X 8 @ 50%

2 X 6 @ 60%

2 X 4 @ 70%

2 X 2 @ 80%





Conditioning : EMOTM X 18  



1  14 DB Snatch 

2  15 Wallballs

3  30 Double Unders/45 singles







 

November 12, 2019

Strength : Every 90 secs mins for 12 mins

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

10 sets 

Conditioning : 7 min ladder 

2     Power Clean 60/40kg 

12   Airsquats 

9/6 Push ups 

* add I Power Clean each Rd 

 Core : 6 min AMRAP 

10 Sec L Sit 

10 Russian Twist ( slow twist) 

10...

November 11, 2019

Strength : Every 4mins for 20 mins 

4 Bench Press 

5 Strict Chest to Bar

20 Sec Handstand Hold 

Conditioning : Partner up 

80/70    Cals Bike erg

50          Swings 24/16kg

80/70    Cals Rower

50          Slam Balls 

80/70    Cals Assault Bike 

50           Toes to Bar 

 * Time c...

November 10, 2019

Strength: Back Squats 

Take 15-20 mins to build to a heavy set of 3 reps 

Wod : 21/15/9

Thrusters 40/30kg 

Burpees Box Jumps 24/20"

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