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