November 2021

Monday

5 Rounds of:
90 second max row
90 second max ski
90 second max run or bike
90 second rest

Base Strength

A) 4 x 6 narrow bench press heavier than last week 3 sec lower, pause at chest max effort normal grip 5-10kg lighter

B) Feet elevated ring rows 4 x 10

C) 15min AMRAP 20-30 sec l sit/knee tuck 5-10 deficit press ups 12 seated DB alternating strict press 10 single arm DB floor press each side

Tuesday

A) Every 90 seconds x 5
5-8 strict ring dips

B)

18 min AMRAP
20 wall balls
20 box jumps
20 Chest to bar pull ups, pull ups or Ring rows

Wednesday

A)

15-12-9-6-3
Power snatch
After each round
20 box step ups (22.5/15)

Base Conditioning

2min max Kcal row Rest 2mins x 3 2min max Kcal Run Rest 2mins x 3

75/60kcal row for time (4min time cap) 2min rest 60 kcal run for time (4min time cap)

Thursday

A) Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
heavier than last week

B)

12min AMRAP
10 box HSPU
10 Chin ups or ring rows
20 second L-Hang

Friday

3min on / off x 5 rounds

10 power cleans
max row remaining time

Saturday

A)
In pairs build to heavy 3rm thruster

B)
In Pairs:
20min AMRAP
I Go U Go
10 kcal Ski
8 thrusters
6 OTB burpees

Sunday

Base Conditioning

Base Strength

Please note we have changed Sunday’s class times. Base Conditioning will be at 9am and Base Strength will be at 10am.

Monday

12 min AMRAP
50/40 kcal row
25 deadlifts 90/65
100 DU
25 bar facing burpees
Rest 5 mins

10 min AMRAP
25/18 kcal
10 deadlifts 90/65
50 DU
10 bar facing burpees

Base Strength

A) 4 x 6 wide grip bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench

B) 3 x 3-6 tempo strict CTB sec up, 3 sec down or 3 x max banded pull ups

C) 15min AMRAP 8-10 kip swings single arm bent over rows 8-10 keeling philly press each side D) Tababta hollow hold

Tuesday

15-12-9:
Strict Ring Dips
Push-ups
30 sec hollow hold after each round

1min on/ 1 min off x 6
15 wall balls
max hang DB snatch remaining time

Wednesday

15-12-9
Power Cleans (61/43)
Chest to Bar Pull-ups
Push Jerks
Toes to Bar
on the 12minute mark

Build to heavy single Clean and Jerk in 6 minutes

Base Conditioning

Every 2 mins x 10 rounds
6 down ups + 12 kcal run
Rest 2 mins
Every 2 mins x 10 rounds
300/275m row

Thursday

Every 2.5 mins x 4 rounds
20 box step ups
Into
Every 2.5 mins x 4 rounds
10-15 sandbag cleans
Every 2.5 mins x 4 rounds
375m run

Friday

A)

Press
4 Sets of 6
Rest 2 Minutes Between Sets.
heavier than last week

On the Minute x 10:
25 Double Unders
3 Clusters

Saturday

12-10-8-6-4-2 Power Cleans @80%
30/21 kcals after each round
Into
60 Over the bar burpees

Sunday

Base Conditioning (Repeat from Wednesday)

Base Strength (repeat from Monday)

Monday

A) 10-10-10
Power snatch
building weight each set

B) 3 Rounds:
6 Power Snatches 50/35
9 Front Squats
12 Box Jumps 24/20
Into
18 Power Snatches 50/35
27 Front Squats
36 Box Jump Overs

Base Strength

A) 4 x 8 bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench

B) 3 sets of 3-8 strict pull ups or 3 x 3 assisted pull ups

C) 15min AMRAP 8-10 kip swings 16-20 plank rows 10 muscle clean + strict press 30 sec tuck/hollow hold

Tuesday

15 min AMRAP
27/21 kcal row
21 target burpees
21 CTB
REST 3 mins

For Time
50/36 kcal row
15 target burpees
50 pull ups
15 target burpees

Wednesday

A)

Push Press
4 Sets of 6 reps
Rest 2 Minutes Between Sets. Take from the rack.
start at 90-100% of our recently completed 10RM Push Press.

B)

Every 2.5 minutes x 6 rounds
60 Double unders
10 thrusters 60/40

Base Conditioning

20 minute AMRAP In Pairs Max distance run Max distance row switiching everytime Partner1 completes 500m row

Rest 4 mins Run 30sec on/off x 10 rounds

Thursday

A)
9-7-5-5 Back squat

B)

15min AMRAP
10 stiff leg deadlifts
10 straight leg raises
5-8 single leg box/plate jumps

Friday

For Time
30-20-10 kcal
single DB box step ups (22/15)
Into
10-20-30 kcal ski
50 FT DB OH WL
Into
30-20-10
Ski
DB Snatch

21-14-7 kcals for girls

Saturday

A) Establish a 5 RM clean and jerk

B)
100 kcal
20 CnJ @ 70% of A
100 kcal
20 CnJ @ 70% of A

Sunday

Base Conditioning

20 minute AMRAP In Pairs Max distance run Max distance row switiching everytime Partner1 completes 500m row

Rest 4 mins Run 30sec on/off x 10 rounds

Base Strength

A) 4 x 8 bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench

B) 3 sets of 3-8 strict pull ups or 3 x 3 assisted pull ups

C) 15min AMRAP 8-10 kip swings 16-20 plank rows 10 muscle clean + strict press 30 sec tuck/hollow hold

Monday

A)
5-5-5-5
power snatch

B)

3 Rounds for time
36 wall balls
24/18 kcal
12 power snatch (50/35)

Base Strength

A)
4 x 8 bench press
@ 60%
3 sec lower, pause at chest

B)
3 sets of 3-8 strict chin ups
or 3 x 3 assisted chin ups

C)
15 min AMRAP
8-10 kneeling arnnie press
8 single arm ring rows
20 bent over flyes
15 sec tuck hold + 10 sit ups

Tuesday

A) 10RM Push Press

B)
21-15-9
STOH (70/47.5)
burpees over the bar

Wednesday

A)

Spend 8-10 mins
building to a moderate squat clean double

B)

4min AMRAP
10 squat cleans (43/30)
40 Double Unders
Rest 2 mins
4 min AMRAP
5 Squat cleans (60/40)
40 Double Unders
Rest 2 mins
2min AMRAP
max squat cleans @ 85% part A

Base Conditioning

Every 3 mins x 4 400m Run Into every 2mins x 3 200m Run

Every 3 mins x 4 500/450m Row Into every 2mins x 3 275/250m row

Thursday

A)
10 min of wall walk practice

B)
10 mins
Build to a 3rm strict pull up
or 5 x 3 strict pull ups/ negatives

C)
8min AMRAP
ascending ladder of strict chin ups, + 1 after each round
9/7 kcals after each round

if not got strict chins
3 ring rows, +3 ater each round

Friday

5 Rounds for time
300/275m ski
8 ring press ups
16 DB snatch (25/17.5)
rest 2 mins

5 Rounds
200m run
6 DB thrusters (25/17.5)
12 TTB

Saturday

12 min AMRAP
5 deadlifts
10 press ups
20/15 kcals

Rest 4 mins

12min AMRAP
10 under hand rows
10 single arm strict press each side
10 weighted step ups each leg
20 weighted sit ups

Sunday

A)

0-12 minutes:
15/12kcal ski
10-1 press ups

14-26 (12min time cap)
15/12 kcal row
10-1 burpees over the rower

26-38 12 min time cap
10 rounds
10 empty bar thrusters
10 kcal run