Monday 03.12.18
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10 Min EMOM
5 Pull Ups
5 Press Ups
10 KB Swings
.
Floor Press
6 x 4
.
15 Min EMOM
1 - 8-10 KB Hang Clean and Jerk
2 - 10-15 Box Jump Overs
3 - 10-15 Toes To Bar
Tuesday 04.12.18
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3 Rounds
5 Barbell Reverse Lunges
5 Back Squats
10 Plank Reaches ES
.
Back Squat
Heavy 2
.
Cluster 1,1,1 x 3 - 10 sec rest
@82.5% of heavy 2
.
3 Rounds
90 Sec Wall Squat
30 Secs Max Goblet Squats
Rest 2 Mins Between Rounds
.
100 Sit Ups for time
Wednesday 05.12.18
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5 Mins
5 Behind The Neck Strict Press
30 Sec Bottom UP KB Hold ES
30 Sec Side Plank
.
Strict + Push Press
2 + 4
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In Pairs
15 Min Row For Max Cals
One person must row whilst the other completes
2 Rounds
2 Bar MU's
4 Bar Touch Burpees
8 Double KB Snatch
Swop after the 2 rounds
Thursday 06.12.18
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3 Rounds
10 Cross Body RDL
10 Kneeling KB Press
5 Box Jumps
.
Deadlift
Heavy 2
.
Cluster 1,1,1 x 3 - 10 sec rest
@82.5% of heavy 2
.
21-15-9
SA OH Lunge Each Arm
42-30-18
Sit Ups
Every 2 Mins
50 Du's
Friday 07.12.18
.
5 Mins Turkish Get Ups
Alternate Arms With No Break
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Front Squat
Heavy 2
.
Cluster 1,1,1 x 3 - 10 sec rest
@82.5% of heavy 2
.
15 Min Time Cap
5 Rounds
Run 200m
18 Burpees Over The Box
