Elite results for ordinary people

Monday 19th November

A) Thruster - Heavy single


B) 15-12-9

Power cleans (60/40)

Thrusters (60/40)

Friday 16th November

A1) Barbell bent over rows 3x10

A2) Single leg landmine Deadlift 3x10



B) 7 min ladder :

3 burpee box jump-overs (24"/20")

3 deadlifts (100/80)

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts 

etc...

Thursday 15th November

Barbell Club

A.) 2 Cleans & 1 Jerk - 'Heavy Complex'

B.) EMOM for 8 Minutes

70-80% of A

C.) 5-5-5

Clean Deadlifts - Build

Thursday 15th November

A) Overhead squat 3-3-3-3-3



B) 3 rounds for time:

     21 Wallballs (9/6)

     15 Power snatch (35/25)

     9 Pistol squats

Wednesday 14th November

In pairs - 30 min amrap


15 synchro burpees

50-calorie row

100 Double unders

Tuesday 13th November

Barbell Club

A.) Snatch 'Heavy Double'

B.) EMOM for 10

2 Snatch @ 70-80% of A

C.) Overhead Squat

7-7-7

Tuesday 13th November

A) Turkish get up 1-1-1-1-1



B) 10-9-8-7-6-5-4-3-2-1

     

American KB swings (32/24)

Toes to bar

Monday 12th November

A) Front squat : Build to a 1RM


B) 12 min EMOM (Alt)

    1.  AMRAP of 'Cindy'

    2. 12/8 Cal row


*Pick up each AMRAP where you left the previous round

Friday 09th November

A1) Back squat 3x10

A2) Handstand press ups - 3 x Max


B) For time : 2000m row

Thursday 08th November

Barbell Club

A.) Below the Knee Snatch ' Heavy Double'

B.) EMOM for 10

2 BTKS @70-80% of A

C.) Overhead Squat

10-10-10