Thursday 17 November 2016
17/11/16
30 minute EMOM
2 Rope Climb
20m Sled Push
20 Cal Row
20 DB STOH
20 GHD Sit Up
20 Alt KB Snatch
Wednesday 16 November 2016
16/11/16
A) 3-3-3-3-3 Front Squat
B) 1×20 Back Squat
C) For Time:
50 Squats 10 Double Unders
40 Press Up 20 Double Unders
30 AB Sit up 30 Double Unders
20 Pull Ups 40 Double Unders
10 Pistols 50 Double Unders
Tuesday 15 November 2016
15/11/16
A) 3-3-3-3-3 Deadlift
B) 1×20 Deadlift
C) 10 min AMRAP
Deadlift
SDLHP
Power Snatch
Push Press
Thruster
(AHAP)…
Monday 14 November 2016
14/11/16
Week 3
A) 3-3-3-3-3 Back Squat
B) 3 RFT: 10 Thruster 12 Pull Up 20 Burpee
Friday 11 November 2016
11/11/16
A) 5-5-5 Shoulder Press
B) 1×15 Shoulder Press
C) 5 RFT: 5 Clean 10 Burpees
SC: Where required
RX: Squat Clean 50/70kg
RX+: Squat Clean 55/80kg
Thursday 10 November 2016
10/11/16
For Time:
200m Bear Crawl
20 Pike Press Up
200m Bear Crawl
20 Squat
Wednesday 09 November 2016
09/11/16
A) 5-5-5 Front Squat
B) 1×20 Back Squat
C) 10 min AMRAP: 6 STOH 12 K2E 24 DUs
Tuesday 08 November 2016
08/11/16
A) 5-5-5 Deadlift
B) 1×15 Deadlift
C) For Time: 400m Run 15 Pull Up 15 Press Up 200m Run 12 Pull Up 12 Press Up 100m 9 Pull Up 9 Press Up
Monday 07 November 2016
07/11/16
A) 5-5-5 Back Squat (increase weights from last week)
B) 3 RFT: 10 Deadlift 10 KB SDLHP 10 Alt DB C&P
