Monday 19.11.18
.
6 min work
5 Sl Glute Bridge EL
30 Sec Side Plank
10 Goblet Squats
.
Back Squat
Heavy 4
.
Cluster 3,3,3 x 3 - 10 sec rest
@77.5% of heavy 4
.
3 x 3 Min Amrap
18 Sit Ups
12 Farmers Lunges
6 Burpees
Tuesday 20.11.18
.
3 Rounds
30 Sec Bottom Up KB Hold ES
10 Behind The Neck Press
1 Min High Plank Hold
.
Strict + Push Press
4 + 8
.
EMOM 20
1 - 5 Burpee Box Overs + 6- 10 Pull Ups
2 - 12-15 Cal Row
3 - 5 Burpee Box Overs + 6-10 HSPU
4 - 12-15 Cal AD
Wednesday 21.11.18
.
6 Mins Work
5 Staggered Stance RDL EL - Add Load
5 Broad Jumps
Run 100m
.
Deadlift
Heavy 4
.
Cluster 3,3,3 x 3 - 10 sec rest
@77.5% of heavy 4
.
In Pairs
50 Double KB Hang Clean Thrusters
Every Break Run 200m
Thursday 22.11.18
.
2 Rounds
10 SA Glute Bridge Press
10 SA Bent Over Row
20 Side Plank Dips ES
.
Floor Press
4 x 8
.
3 x
10 Ring Dips
10 Press Ups
50 Du's
.
3 x
10 Bent Over Row
5-10 Pull Ups
Run 100m
Friday 23.11.18
.
6 Mins Work
12 Goblet Latteral Lunges
20 Hollow Rocks
5 Burpees
.
Front Squat
Heavy 4
.
Cluster 3,3,3 x 3 - 10 sec rest
@77.5% of heavy 4
.
12 Min Amrap
16 DB or KB Alt Snatch
8 Burpees Over The KB/DB
4 Bar Mu's or 8 Pulls Ups
10 Cal Row/AD If you brake MU
