26 november
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (50/35kg)
27 november
A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (60/42,5kg)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
28 november
Four sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 30 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 30 seconds
2 Minutes of DU
Rest 3 minutes
29 november TABATA
30 november
A.
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans (60/42,5kg)
12 Box Jumps (60/50cm)
(jump up, step down)
2 december
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
B.
Four sets for max reps of:
45 seconds of KB Burpees (16/12kg)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
