November 21, 2021

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)