Friday 27th November 2020

 A. Split Jerk

  • 2-2-2-1-1-1

E2M

 

B. 4 Rounds (2 min on / 2 min off)

  • 250m Row or 400/500m Bike
  • Max Shoulder to Overhead (42.5/60)

Thursday 26th November 2020

A. Squat Clean

  • 15 mins to build to a 1RM Squat Clean

 

 B. “Five minute Capacity Test”

5 minute AMRAP

  • 5 Squat Cleans (42.5/60)
  • 10 Burpees over bar

 

Finisher: Reverse Tabata

  • Blue Banded sprints

 

Wednesday 25th November 2020

A. EMOM 12 (6 sets)

Even – 3 x Strict Press

Odd – 3-5 Strict Pull-ups

 

B. “JT”

21-15-9

  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups

15 min cap

Tuesday 24th November 2020

A. EMOM 15

Minute 1-5

  • 3 x Power Clean (singles)

Minute 6-10

  • 2 x Power Clean (Singles)

Minute 11-15

  • 1 x Power Clean

 

B. 3RFT

  • 10 Power Cleans (50/70)
  • 20 Russian KBS (24/32)
  • 400m Run

 15 min cap

 

Monday 23rd November 2020

A. Front Squat

  • 4-4-4-4

E2.5M

 

B. Open WOD 20.2 (Modified)

20 min AMRAP 

  • 4 Thrusters (35/50)
  • 6 T2B
  • 24 Double Unders

(50 singles)

Saturday 21st November 2020

 EVA

5RFT

  • 800m run
  • 30 KBS (24/32)
  • 30 Pull Ups

45 min cap

Friday 20th November 2020

A. 4 Rounds

  • 1 min Bike (cals)
  • 1 min Burpees to target
  • 1 min Wall to wall shuttles (10m)
  • 1 min BXJO (20”/24)

1 min rest

 Score total reps/cals each round.

 

Finisher:

For time:

  • 100 Double Unders (250 singles)
  • 75 Air Squats
  • 50 Sit Ups

Thursday 19th November 2020

A. EMOM 10

  • 3 x Power Clean & Jerk

 

B. “Little Bear”

3 sets for max weight of:

5 rounds of Barbell Complex

The Barbell Complex:

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Shoulder to Overhead
  • 1 x Back Squat
  • 1 x Shoulder to Overhead

Start E4M

Add weight each time.

Record heaviest successful set.

Wednesday 18th November 2020

A. Back Squat

  • 5-5-5-5

E2.5M

 

B. 15 min AMRAP

  • 200m Run
  • 2 Wall Walks
  • 10 T2B
  • 20 O/H Walking Lunges (15/20 plate)

Tuesday 17th November 2020

A. Deadlift

  • 5-3-3-2-2-1-1

E2M

Building weight over the sets.

 

B. For time:

  • 30/40 Calories of Rowing
  • 30 Power Cleans (35/50)
  • 20 Box Jumps (24”/30”)

 Finisher:

5-10 mins of lower back stretching and mobility as time permits.