The week starting Monday Nov 26th

Monday:

Strength:

EMOTM:

1 x Hang Power Snatch

1 Power Snatch

 

Accessory:

High Pull 3x2

 

Partner Workout: 16 min AMRAP

2 Hang Power Snatch each (50/30kg)

4 Overhead Or Front Squats each

6 Burpees Over The Bar each

8 Pull Ups each (Chest To Bar)

 

Tuesday:

Linear Progression: Bench Press 5x2 reps Ad 2.5kg’s to last week

Or

Conjugate System: 1 Rep max with bands

 

Accessory:

Dumbell Chest Press 5x3 reps

Single Arm Row 3x5 reps

 

Conditioning:

21/15/9

Push Ups/HSPU

Cal Row/Bike/Ski

Toes To Bar

Kettlebell Swings 32/24kg

 

Wednesday:

Round 1: 2 mins on/off

Round 2: 1 min on/off

Ski/Row/AB Bike/Bike/Shuttle Run/Wall Balls/Burpees

AB’s BLAST:

3 Rounds of:

L-Sit Hold

Russian Twist

Med Ball Sit Ups

 

Thursday:

‘Isabel’

30 Snatches for time 60/40kg

Rest 5 mins

‘Grace’

30 Clean & Jerks for time 60/40kg

 

Finisher:

200 Cals

 

Friday:

Strength:

Back Squat 5x2 reps

Or

1 rep max Box Squat

 

Accessory:

15 reps Back Squat

Nordic Falls 3x5 reps

 

‘Chipper’

100 Air Squats

90 Cals on Row/Ski/Bike

80 Sit Ups

70 Double Unders/Skips

60 Dumbell Snatch (30 each arm) 22.5/15kg

50 Pull Ups

40 Burpees

30 Toes To Bar

20 Deadlifts 100/70kg

10 Burpees Over The Bar

 

Saturday:

‘Hollywood’

2km Run Or Row/Bike/Ski

22 Wall Balls shots 30/20lb’s

22 Muscle Ups Or Pull Ups & Dips

22 Wall Balls shots 30/20lb’s

22 Power Cleans 80/60kg

22 Wall Ball shots 30/20lb’s

2km Run Or Row/Bike/Ski

 

 

 

 

 

 

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