Monday 24th

A

Bench Press
15min to Find a 5rm

B1

 

2×5 Strict HSPU – 90 sec rest
(use a deficit to make it so 5 is close to your max)

B2

2x1min Max double unders – 90 sec rest

B1 and B2 are supersets and to be performed one after the other with the allocated rest time

C

7min AMRAP
25 Double Unders
5 Power Cleans 80/60
1 Jerk

Saturday 22nd

In teams of three go head to head with another team

Team A is the CHASER (timer) and team B is the LEAD (scoring)

Team A
150 Burpees plate jumps for time (10min cap)
this can be broken up into whatever rep scheme you want just get it done

Team B
AMRAP of
3 Deadlifts 130/100
15 Wall balls
7 T2B
Indian file each member must complete the required reps, just cannot be on the same movement together

Tuesday 18th November

A

EMOM – 10min
1 x hang clean + 3 x Push jerk 60/40 (if you hit all 10 last time go a little heavier)
each minute add extra Hang clean until time is up or you can no longer complete the set

B

2 Rounds for time (20min Cap)
Block run
20 Strict Pull Ups (Scale to ring rows or 3 sec negative)
30 KB Swings 32/24

Lifting

A

Clean Complex
10 min to find Max
1 Hang Clean + 1 Clean + 1 Split Jerk

B

Snatch Balance
6 x 2 @ 70% of snatch 1rm

C1

3×5 Snatch High Pull – 60 sec rest

C2

3×10 Back Extension – 60 sec rest

Friday 14th November

A

Bench Press
5×2 @100% (of 5rm)

B

Split Jerk
10min – build to a heavy but neat single
we have 1rm C&J tomorrow no need to go for a max today

C

10min AMRAP
15 STOH 50/37.5
ME unbroken Double unders
score is total double unders, if you struggle to string 10 together then do 20 broken before push press

Thursday 13th November

Power Clean
10min to find a 1rm

B

15min on the clock
400m run
15 Squat Cleans 70/50
Block Run
10 Squat Clean Thrusters
ME Bar facing Burpees in remaining time

 

LIFTING/WOD

A

Squat Clean
Find a 1rm

B

Front Squat
6×2 @95%

C

4×4 OH Squats @85% of Snatch 1rm – 90sec rest
4×15 Ring Rows – 90 sec rest