Wednesday 07th December
In Pairs for time:
2000m Row
42 Dumbell Squat Cleans 22.5/15
30 Dumbell Burpees
1000m Row
30 Dumbell Squat Cleans
24 Dumbell Burpees
500m Row
18 Dumbell Squat Cleans
12 Dumbell Burpees
*40 Minute timecap*
Tuesday 06th December
A) Gymnastics
B) 11 Minute AMRAP:
5 Power Clean (60/40kg)
7 Push Jerk
30 Double Unders
Monday 05th December
A.) Deadlift
3-3-3-3 - Build to a heavy 3
-then-
1 x ME @80% of heavy 3
B.) For time:
30 Dumbbell Thrusters 22.5/15
50 Cal Assault Bike
*10 Minute timecap"
Friday 02nd December
A. Catch up
B) For time:
20 Clean & Jerk - (70/50)
40 Burpees"
Thursday 01st December
A1) Push Jerk
3-3-3-3
A2) Single Arm KB Rows
10-10-10-10
B.) EMOM for 20 Minutes -alt:
1.) 12 Dumbell Renegade Rows (15/12.5)
2.) 10 Hang Power Cleans (60/40)
3.) 0:30 HSPU*
4.) Rest
* or highest kill push variation
Wednesday 30th November
EMOM for 30 Minutes - Alt:
1. Max Row
2. Rest
3. Max C2 Bike
4. Rest
5. Max Echo Bike
6. Rest
Tuesday 29th November
A.) Gymnastics
Pull Variation 4 week cycle:
- Test Max Effort Strict or Kipping* -
-i) 3 x @40% of ME -
- ii) Accessory Work
- Bodybuilding movements
- Hollow work/ L Sit work
- Kipping
B.) Tabata This:
DB Z Press - AHAP
KB Front Rack Reverse Lunges-(16kg/12)
Toes to Bar
Hollow Rocks
Monday 28th November
A.) Deadlift
5-5-5-5 - Build to a heavy 5
-then-
1X ME @80% of heavy 5
B.) 15 Minute AMRAP:
25 Wall Balls
25 Cal bike"
Friday 25th November
A. Catch up
B) For time:
100 Burpees
*10 Minute Cap*"
Thursday 24th November
A) Front Squat
10-10-10
A) Strict Press
10-10-10
B) Complete as many rounds as possible in 12 minutes of:
12 kettlebell swings (24/16kg)
12 kettlebell squats
12 single-arm kettlebell push presses