Monday the 11th to Friday the 15th of November

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

15 pushups
20 situps or ghd situps
25 double unders

OVERTIME

amrap 10 minutes

15 ghd hip ext
15 barbell bicep curls

Tuesday

Skill – rope climb – 10 minutes practice – not emom, practice perfect techique without doing high reps

5 3 minute rounds with 1 minute break between rounds:

5 box jumps 30/24″
5 single arm kettlebell thruster each arm 24/16kg
5 burpees

OVERTIME

2k ski

Wednesday

Barbell skill – squat clean + split jerk

every 90 seconds for 6 rounds do 1 squat clean + 1 split jerk – add weight each round if technique is good

Workout

Nate

amrap 20 minutes

2 ring mu (scale these to pullups, chest to bar or bar mu)
4 handstand pushups
8 kettlebell swings 32/20kg

all 3 of these movements can be scaled so anyone can complete the workout

OVERTIME

30/20/10

wallballs
dumbbell snatch

Thursday

Density

30 minutes of:

20 dumbbell split squats – 10 each leg
20 cal machine
10 to 15 barbell benchpress
15 croc rows each arm

Aerobic capacity

5 k row

Recovery

swim or 30 minute slow run

Friday

Teams of 2:

AMRAP 7 minutes

20 back squats 80/50kg
20 cal bike or row – mix each round
20 dball cleans

rest 3 minutes

amrap 7 minutes

30 thrusters 45/30kg
30 toes to bar
30 bar facing burpees

rest 3 minutes

amrap 7 minutes

40 dumbbell lunges – hold 1 dumbbell 22/15kg
40 ring rows
40 box jump overs

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