Sat Nov 25
Partner 1 works for 1 minute while partner 2 rests
Partner 2 works for 1 minute white partner 1 rests
40 Min AMRAP
55 Deadlifts 225/155
55 Bench Press 135/85 or 50/35DBs
55 Pull UPs
55 Cal Row/Bike
55 KB Swings 70/53
55 TTB
If you finish a movement before the minute is up, move on to the next one.
Sun
50 cal
Then
5 Rounds
5 Cleans 135/95
5 Burpee Box Jump
40 Cal
Then
4 Rounds
4 Clean 155/105
4 Burpee Box Jump
30 Cal
Then
3 Rounds
3 Cleans 185/135
3 Burpee Box Jump
Monday
Every 3:00 for 15:00 (5 Sets) 10 Bent Over Row for load 10 DB Biceps Curl
Metcon:
AMRAP 4:00
15 Pull Up 15 Snatch @95/65 —
Rest 2:00 —
AMRAP 4:00
10 Chest To Bar 10 Snatch @115/85 —
Rest 2:00 —
AMRAP 4:00
5 Muscle Up 5 Snatch @135/95
Tuesday
Every 3:00 for 15:00 (5 Sets) 10 Front Squat for load
Metcon:
5 Rounds For Time (CAP 15:00)
12 TTB
9 Hang Clean @135/95
6 Alt. Front Rack Lunge
Wednesday
Every 2:00 for 10:00 (5 Sets) Build in weight
1 Clean High Pull
1 Power Clean
1 Hang Power Clean
3 second pause in catch for the Power Clean and Hang Power Clean.
Metcon
Buy-in: 150 Double Under then,
10 Rounds of:
5 Single Arm*DB Hang Clean @50/35
5 Burpee Over The DB *One side each round.
Cash-out: 150 Double Under
Thursday
Every 3:00 for 12:00 (4 Sets)
10 Bench Press for load
Metcon:
EMOM 24:00 (6 Sets)
Min 1 10-15 Ring Dip
Min 215 Box Jump Over
Min 3 15 Wallball @20/14
Min 4 250m Row-Ski/ 500m Bike
Friday
“British Hero – JORDAN”
For Time (20:00)
100 KB Swings @53/35
100 Abmat Sit Up
100 Air Squat
100 Push Up
Strength
Every 3:00 for 15:00 (5 Sets) 10 Deadlift for load
