Thursday 30th October

A1

3x 10 weighted Push Ups – 30sec rest

A2

3×10 ring/box dips – 1min rest

A3

ME strict HSPU – 2min rest
(scale strict HSPU to 40sec hold or ME whichever is shorter)

The above are a superset, you do 1 set of A1, rest 30sec then one set of A2 rest 1min then one set of A3 rest 2min before repeating

B

5 Rounds
10 Pull Ups (upscale to 5MU, or 7C2B)
20 Walking Lunges

 

LIFTING/WOD

A

Squat Clean Cluster
4×2 @90%

B

Front Squat
6×2 @90%

C

3×5 Hang barbell shrugs + 1 Power Clean – 90sec rest
3×10 Ring Rows – 90 sec rest

Tuesday 21st October

A

Bench Press
15min to build to a 5rm

B

Every 2min – 8min
5-10 Strict ring dips (scale to box) +
in remaining time or ME (if less than remaining time) Plank – add weight if needed

C

12min AMRAP
SURPRISE !!!!!!!!!!!

 

For those New to bench here are a few pointers

 

Lifting/WOD

Hang Snatch/Snatch
5×1 at 90% of last weeks heaviest 3 position

OH Squat
3×4 @90% of 1rm

Push Press/Dip
A1 4×6 @105% of last weeks heaviest – no rest
A2 4xME ring/box dip – 90sec rest

WOD

12min AMRAP
SURPRISE !!!!!!!