Training for the week ahead Nov 13th:

Monday Nov 13th

Strength:

Clean 10x2

Accessory:

Box Jumps 5x3 jumps

Squat Jumps 5x3

 

Conditioning:

Partner 10 mins

2 Clans

4 Burpees Over The bar

6 Partner Wall Balls

 

Tuesday:

Strength:

Back Squat 3x10 reps

Accessory:

Weighted Step Ups 3x10 reps each leg

 

Conditioning:

50 Calorie Row

40 Toes To Bar/Knee Raises

30 Hang Power Cleans 50/30kg

20 Thrusters 50/30kg

10 Burpees Over The Bar

 

 

Wednesday:

20 min AMRAP

1 Rounds of Cindy:

5 Pull Us

10 Push Ups

15 Air Squats

1 Clean & Jerk 70/45kg

Add 1 rep of C&J each round.

 

AB’S BLAST

 

Thursday:

Strength:

Bench Press 3x10 reps

Accessory:

Single Arm Row 3x10 reps

 

Conditioning:

Tabata: (As a pair)

Dumbell Snatch & Skipping/Double Unders

Wall Balls & Burpees

 

Friday:

Strength;

Deadlift 3x10 reps

Accessory:

Lunges 3x10 reps each leg

 

Conditioning:

‘Jackie’

1km Row

50 Thrusters 20/15kg

30 Pull Ups

 

Saturday:

Partner WOD:

Share reps as required:

‘Isabel’

30 Snatch 60/40kg

‘Elizabeth’

21-15-9

Squat Cleans

Ring Dips

‘Nancy’

400m (Run 200m each)

15 Overhead Squats 40/5kg

 

AB’S BLAST

 

 

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