5 november
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
6 november
A.
Take 15-20 minutes to build to a 1-RM Clean & Jerk
B.
Five rounds for time of:
5 Shoulder to Overhead (60/42,5kg)
10 Toes to Bar
20 Double-Unders
7 november
A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Rowing (or 20/15 SDHP)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
8 november TABATA
9 november
Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with KBs x 20 reps @ 2010
Station 4 – Overhead Press with KBs x 8-10 reps @ 2010
11 november
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 85/55kg, RX = 60/42,5kg, Scaled = 42,5/30 kg)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 85/55kg, RX = 60/42,5kg, Scaled = 42,5/30 kg)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 60/50cm; Scaled – 60/50cm Step-Overs Allowed)
(Elite & RX = 9/6 kg; Scaled – 6/3kg)
