Monday 05.11.18
.
6 Mins Work
10 RDL
10 Hollow Rocks
Run 100m
.
Deadlift
Heavy 2
.
Cluster 1,1,1 x 3 - 15 sec rest
@80% of heavy 2
.
100 Clean and Jerk @ 40/25
Every Break 10 Box Jumps
Every 3 Mins 10 Burpees
Tuesday 06.11.18
.
In Pairs 3 x
10 Lying Med Ball Throw Each
20 Russian Twists
5 Strict Pull Ups
.
Floor Press
6 x 4
.
EMOM 14
1 - 30-50 Du's
2 - 8-12 HSPU
.
100 Sit Ups For Time
Wednesday 07.11.18
.
5 Mins Movement
20 KB Swings
5 Goblet Latteral Lunges ES
5 Empty Bar Front Squats
.
Front Squat
Heavy 2
.
Cluster 1,1,1 x 3 - 15 sec rest
@80% of heavy 2
.
100 Toes To Bar
Every Break 10 Cal Row / AD / SKI Erg
Thursday 08.11.18
.
10-8-6-4-2
Strict Pull Up
Press Up
Sit Ups Between Sets
.
10-10-10-10-10
Barbell Bent Over Row
KB Floor Press
.
30-20-10
KB Swing
15-10-5
SA KB Thrusters Each Arm
Friday 09.11.18
.
7 Min Amrap
Run 100m
10 Ball Slams
3 Wall Climbs
.
30 Min AMRAP
I Go You Go
Row 12 Cals
12 KB Clean and Jerk
Run 200m
Your partner can start after the C and J
