November 29, 2018

Midline : 6 mins 

10 V Ups / Reverse Crunch 

10 Sec Hollow Hold 

10 Leg Raises 

Strength : 12 mins 

1 Sled

1 Carry

4 Strict Press 

6 Strict Wide Grip Pull up 

10 KB Step Ups 

Conditioning: 5  rds

40 Double Unders

15 Slam Balls 

Cap 9 mins 

November 28, 2018

Strength : Deadlift 

7 x 3 @ 70%

Every 3 mins 

Accessory : 4 x 8 

Horizontal Rows ( use box if possible  )

* keep movement slow and controlled 

Conditioning: 3 x  3 min AMRAP

8 DB Snatches 

12 Push Ups 

6 Box Jumps 

* rest 1 min between rds 

November 27, 2018

Gymnastics : 8 mins 

1 Wall walk with 15 sec hold ( upscale to palm raises/shoulder raps)

Or 

Handstand walk practice 

3 Strict Chins with tempo  325 ( 3 sec pulling up 2 secs at top and 5 descending )

Conditioning : Teams of 3 

18 min AMRAP 

10 TTB/Strict Knee Raises 

10 DB F...

November 26, 2018

Strength : Clean + Push Jerk 

Every 90 Seconds for 15 mins ( 10 sets ) 

 Clean + Jerk x 2  

Conditioning :  For Time 

80 KB Swings Russian 26/16kg

40 Burpee

40 KB Swings 

20 Shoulder to overhead 50/35kg

* 10 min Cap

November 25, 2018

Strength : Tempo Back Squats 

6 x 4 @ 50-60%

Tempo is 3 sec down 2 @ bottom and drive up.

Every 3 mins 

Conditioning: 12 min AMRAP 

21 Wall Balls 

15 Overhead Lunges with Plate 20/15kg

9 Pull Ups

November 22, 2018

Strength : 12 mins 

1 Sled

1 Double Dumbell Front rack/Suitcase  lunge length of gym 

2 Hang Power Clean 

4 Bench Press

5 Strict Chins ( add weight if possible )

10 Cals 

Conditioning : 2 Mins for 12

8 Chest to Bar/Pull up/ Ring Row 

12 Push Press 40/25kg

November 21, 2018

Strength : Emom x 6

1 Power Clean 

1 Hang Power Clean 

1 Hang Squat Clean 

1 High Hang Squat Clean 

Wod : 21/15/9

T2B

Kb Swings 24/16kg (American)

Every min 4 burpees

Workout starts with 4 burpees 

November 20, 2018

Strength : Thruster 

Every 1:30 for 12 mins 

3 Thruster 

* Clean from ground if possible 

Conditioning: “ Partner Up”

3 mins Max Row

1 min rest 

3 Mins Max Slam Balls 

1 min rest 

3 mins Max Thruster 40/25kg

1 min rest 

3 Mins Max Double Unders

1 min rest 

Cool down stretch 10 mins...

November 19, 2018

Gymnastics : Pull up and Dip 

5 rds 

5-8 Strict Pull up 

5-8 Dip 

* every 2 mins complete a set of both movements 

Conditioning: Every 3 mins for 18 mins 

8 Single arm Push Press/Jerk 22.5/15kg

12 Box Jump Overs 

16 Wall Balls 

Cool down Stretch : 10 mins 

November 18, 2018

Strength : Deadlift 

6 x 4 @ 60%

Every 3 mins 

Accessory: 4 x 30 Sec Weighted Plank 

Conditioning: AMRAP 12 mins 

Run 200m

10 Reverse Lunge 24/16kg 

10 Down Ups 

Stretch/Cooldown : 10 mins 

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