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Friday the 30th of November

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

Thursday the 29th of November

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

Wednesday the 28th of November

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 Front Squats 15/10kg Row/Bike 10/8 Cals * relay style rounds

Tuesday the 27th of November

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

Monday the 26th of November

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

Friday the 23rd of November

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

Thursday the 22nd of November

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

Wednesday the 21st of November

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

Tuesday the 20th of November

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

Monday the 19th of November

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

Friday the 16th of November

Strength : 12 min Amrap 1 Sled Push 1 Farmers Carry 5 People Markers 5 Strict Pull Ups 5 Ring Dips 10 Cals Bike Wod : 10 Min Ladder 2 Power Cleans 60/40kg 2 T2B 2 Slam Balls Keep adding 2 reps to each movement every round 4..... 4..... 4..... 6..... 6..... 6..... Until 10 mins is up

Thursday the 15th of November

Strength : Bench Press Every 2 mins for 12 mins 5,5,4,4,3,2 * building each set Accessory: Core 3rds 20 Sit Ups with Dumbell 30 Russian Twist with Dumbell 20 Hollow Rocks * rest 1 min after each round Conditioning :  8 min AMRAP 8 HSPU or HRPU 12 DB Snatch 40 Double Unders

Wednesday the 14th of November

Strength : Clean Every 2 mins for 12 4  Power Clean * use weight that you move efficiently Every min for 5 mins 1 Squat Clean Conditioning:  For Time Partner Up Buy in 50/40 Cals Bike Then 10 rds 7 Thrusters 45/30kg 7 Burpees over bar * 1 person does full round Cash out 50/40 Cals Row * 12 min Cap

Tuesday the 13th of November

Strength: Front Squat Every 2 mins for 12 mins 4 Squats @ 70% Accessory :  4 rds  Every 90 Secs 1 Length of gym Double Dumbell Carry Conditioning : Tabata of KB Swings Russian Burpee Box Jump Hollow Hold * complete 8 rds 20 on 10 off  of each movement.

Monday the 12th of November

Gymnastics : 8 mins 15 Sec hold  with ( shoulder tap/ elbow tap/ palm raise  ) 15 Sec L Sit ( use rings/ Dip  or KB ) Strength : Push Press 2 x 5 @50% 2 x 4 @65-70% 1 x 3  @80% * every 2 mins Conditioning: 8 min Ladder 10 Wall Balls 5 Chest to Bar/ Pull up Add 2 Wall Balls + 1 Pull up E.g 12/6 14/7 16/8 ..... until the 8 mins

Friday the 9th of November

Strength : 15 mins 10-8-6-4-2 Bench Press @50-60% Dead Lift @50-60% 1 Sled & 1 Farmers Carry after each set Condtioning : Every 2 mins for 12 mins 30 Double Unders 20 Air Squats 5 Burpee Box Jump/Step

Thursday the 8th of November

Strength : Every 3 mins for 18 10 KB/DB Step Up on 20” Box 5 Strict Chest to Bar / Pull up 20 Sec Nose to Wall Handstand Hold Condtioning : For Time 21-18-15-12-9-6-3 DB Snatch Push up Sit up * 12 min Cap Finisher : 4 rds 20 Russian Twist 10 Straight Leg Raises 10 Hollow rock/ Hold

Wednesday the 7th of November

Strength: Emom x 8 mins 1 Power Clean 1 Hang Power Clean 1 High Hang Squat Clean Wod : Partner Wod For Time Clusters x 60 60/40kg Scale weight to suit Cluster is a squat clean into a thruster 1 person working at a time

Tuesday the 6th of November

Gymnastics: Working on false grip for Ring Muscle Ups Strength: Push Press 7x2@70-75% Wod : For Time Row 800/700m Ski 800/700m Bike 1 mile /.8 Power Cleans x 30 60/40kg T2B x25 Box Jump Over x 20

Monday the 5th of November

Strength : Front Squat Every 3 mins 18mins 5 @ 60% 4 @ 65% 4 @ 70% 3 @ 75% 3 @ 80% 2 @ 85% Accessory : Tabata of Hollow Hold Conditioning : AMRAP 14 30 Wallballs 20 KB Swings American 30 Wall Balls 20 Burpee Pull-up

 

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