Monday the 4th to Friday the 8th of November

Monday – deadlift/push strength cycle
Tuesday – gymnastics skill + gymnstics/conditioning
Wedenesday – bar skill + benchmark workout
Thursday – density or aerobic capacity or recovery
Friday – alternating between team workouts and long haul workouts by yourself

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

AMRAP 12 minutes

1 to 4 strict pullups or bar muscleups or chest to bar pullups
8 pushups
12 double dumbbell lunges 22/15kg

score is total reps completed

OVERTIME

amrap 10 minutes

20 standing dumbbell bicep curls (10 each arm alternating, pick a weight that reasonably good form can be maintained, lower weight mid workout if needed)
20 cal ski

Tuesday

Skill – handstand/handstand pushup/handstand walk – 10 minutes practice – not emom, practice perfect techique without doing high reps

5 3 minute rounds with 1 minute break between rounds:

5 burpees
5 toes to bar or knees to chest
5 box jump overs

OVERTIME

tabata

cals on bike
dball cleans

Wednesday

Barbell skill – hang squat clean

every 90 seconds for 6 rounds do 3 hang squat cleans – add weight each round if technique is good

Workout

Karen

150 wallballs 9/6kg

OVERTIME

amrap 7 minutes

7 overhead squats 42/30kg
14 dumbbell snatch 22/15kg
21 double unders

Thursday

Density

30 minutes of:

20 backrack barbell lunges
20 cal machine
10 to 15 dumbbell bench press
10 to 15 ring rows

Aerobic capacity

10 by 250m row – 1 minute recovery between each

Recovery

40 minute sled pull

Friday

20.5

Or

Manion

7 Rounds For Time

400 meter Run
29 Back Squats 60/42.5kg

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