Monday the 25th to Friday the 29th 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

20 double kettlebell thrusters 20/12kg
40 wallballs 9/6kg
80 double unders

OVERTIME

10 rounds

10 ghd situps or situps
10 barbell shoulder press
10 banded facepulls

Tuesday

Skill – 10 minutes bar or ring muscleup practice or c2b or pullups

5 3 minute rounds with 1 minute break between rounds:

5 burpee box jump overs
2 to 5 bar or ring muscleups or 5 c2b or 5 pullups
5 kettlebell swings 32/20kg

OVERTIME

1k ski
1k row
1k run

Wednesday

Barbell skill – squat clean + split jerk

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

Workout

5 rounds with – around 2 to 4 minutes between each round – this is a full send workout, go 100% on the bike then straight into the squats, if you sandbag either then you will not get the intended stimulus

20/15 cal assault bike
15 dball squats 40/30kg – hold ball in front

OVERTIME

20 minutes handstand walk practice

Thursday

Density

30 minutes of:

10 to 15 dumbbell shoulder press
20 dumbbell lunges – 10 each leg
10 to 15 strict pullups
20 scissor kicks
15 cal machine

Aerobic capacity

5k row

Recovery

20 minute slow bike + 20 minute mobility

Friday

TEAMS OF 2:

AMRAP 25 minutes

26 toes to bar
2 rope climbes
26 power clean or power snatch 52/35kg
2 rope climbs
26 lateral bar burpees
2 rope climbs
26 hspu or pushups
2 rope climbs
26 front squats 52/35kg
2 rope climbs

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