Monthly Archives: November 2016

Thursday 1st December

Strength: 2 Cleans and 2 Jerks x5 BB Cycling 3×10 Power Snatch Met Con: 4 Rounds 12 Alternate KB Snatches 10 Chest to Bar Pull Ups

Wednesday 29th November

Strength: Weighted Dips 5×5 + 10 unbroken Chest to Bar after each set Met Con: 100 Double Unders 50 Toes to Bar 50 Front Rack Lunges 60kg/40kg 25 Handstand Push Ups

Tuesday 29th November

Strength: Squat 5×3 + 10 Strict Toes to Bar Met Con: 10-1 Deadlifts 110kg/75kg Ring Dips

Monday 28th November

Strength: Snatch 5×2 BB Cycling 3×10 Power Clean and Jerk Met Con: 12 min AMRAP 12 Burpees 18 KB Swings 32kg/24kg 24 Double Unders

Saturday 26th November

Strength: Strict Pull Ups 3xMax Gymnastics Cycling 21,15,9 HSPU Met Con: 30 Squat Cleans 70kg/47.5kg On the minute, 3 Over the Bar Burpees

Friday 25th November

Strength: 2 Cleans + 2 Jerks x5 BB Cycling 3×10 Power Snatch Met Con: 15 Min AMRAP 8 STOH 2x28kg/2x20kg KB 16 Jumping Lunges 1 Rope Climb

Thursday 24th November

Strength: Weighted Dips 5×5 + 10 unbroken CTB after each set Met Con: 5 Rounds 200m Run 20 Knees to Elbows 20 Overhead Lunges 65kg/45kg

Wednesday 23rd November

Strength: Squat 5×3 + 10 Strict T2B Met Con: 4 Rounds 25 KB Swings 24kg/16kg 50 Double Unders

Tuesday 22nd November

Strength: Snatch 5×2 Barbell Cycling – Power Clean and Jerk 3×10 Met Con: 5 Rounds 5 Deadlifts 150kg/100kg 10 Chest to Bar Pull Ups

Monday 21st November

Conditioning: In a pair alternating, each complete: 500m,400m,300m,200m,100m Rows Met Con: 15 Min AMRAP 10 HSPU 3″deficit/rx 20 Pistol Squats 20 Sit Ups