Friday The 29th of NovemberStrength : 12 mins 1 Sled Push 1 Farmers Carry 3 Man Makers 3 Deadlifts 10 Sec L-Sit 5 Cals Ski Erg Wod : 3rds for Time 70 Double Unders 21 Pull Ups 12 Slam Balls

Thursday the 28th of NovemberStrength : Every 3 mins for 18 mins (6 sets) 4 Bench Press @ 70-80%% 6 Strict Chins 8 DB rows each side Conditioning : For Time 15 Front Squats 50/35kg Run 200m 12 STOH the first 50/35kg Run 200 m 9 Thruster 50/35kg Run 200m 12 STOH 50/35kg Run 200m 15 Front Squats 50/35kg

Wednesday the 27th of NovemberStrength : Clean 20 mins to build to a heavy clean * beginners - keep weight light and focus on technique Condtioning : 21-15-9-21 Box Jump overs DB Snatch Time cap 10 mins Core : 3 rds 20 Russian Twist 15 Hollow Rock / hold

Tuesday The 26th of NovemberGymnastics Strength: Accumulate 2 mins hanging in False Grip (rings) False Grip Pull Ups 5x3 Ring Dips 5x3 Working transitions for Muscle Ups Wod : Partner Up 50 Cals 50 T2B 40 Cals Kb Swings 30 Cals 30 Burpees 1 person working 1 resting for all movements except for burpees. Burpees done together at the end

Monday the 25th of NovemberStrength : Back Squat 2 X 6 @ 60% 2 X 4 @ 70% 2 X 3 @ 80% Every 2:30 Conditioning : For time Buy in 100 Double Unders/150 Singles+10 Down ups 50 Wall Balls 8/5 Strict Pull ups 40 Wall Balls 8/5 Strict Pull ups 30 Wall Balls 8/5 Strict Pull ups 20 Wall Balls 8/5 Strict Pull ups *Time cap 12 mins

Friday the 22nd of NovemberStrength: 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 down by 1 rep each round 1st round 5+10 @20/15kg 5+9@ 30/20kg 5+8@40/30kg 5+7@50/40kg 5+6@60/45kg

Thursday the 21st of NovemberStrength : 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

Wednesday the 20th of NovemberStrength : 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

Tuesday the 19th of NovemberStrength : 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 ( one person does full round before other person goes)

Monday the 18th of NovemberStrength : 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 😊