Monday 26.11.18
.
6 Mins Work
10 Good Mornings - add load
10 Suitcase Deadlifts ES
20 Hollow Rocks
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Deadlift
Heavy 3
.
Cluster 2,2,2 x 3 - 15 sec rest
@80% of heavy 3
.
In pairs (4 rounds each)
Row 30 cals each YGIO for time
These are hard out sets
Tuesday 27.11.18
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3 Rounds
20 Shoulder Taps
30 Sec Handstand Hold
30 Sec Side Plank ES
.
Strict + Push Press
3 + 6
.
Every 3 Mins by 5
20 Alternating KB/DB Snatch
15 Toes To Bar
10 Burpees Over The KB or DB
Wednesday 28.11.18
.
6 Mins Work
10 Latteral Goblet Lunges ES
3 KB Windmills ES
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Front Squat
Heavy 3
.
Cluster 2,2,2 x 3 - 15 sec rest
@80% of heavy 3
.
EMOM 15
1 - 60 DU
2- 22 Wallballs
3- 15 deadlifts @60/40
Thursday 29.11.18
.
2 Rounds
10 SL Glute Bridge Press
5 Strict Pull Ups
15 Russian Twist
.
Floor Press
5 x 6
.
x4
200m run
10 STOH 60/40
20 Bar Facing Burpees
Friday 30.11.18
.
3 Rounds
5 Kang Squats - Add Load
10 Strict Toes To Bar
.
Back Squat
Heavy 3
.
Cluster 2,2,2 x 3 - 15 sec rest
@80% of heavy 3
.
In Teams of 3
3 Mins Per Station for max Reps
1 - Airdyne
2 - Burpee Box Overs
3 - OH Lunges
4 - Wall Climbs
Winning team gets a Barbell Bar Each
