Friday 30th November 2018

A. 15 mins to build to heaviest complex of 1 x Squat Snatch, 1 x hang squat snatch & 1 OHS

.

B. EMOM 10

  • 1 – 200m Run
  • 2 – 5 Power Snatch (42.5/60)

 

Scale the weight in the power snatches that allows all 5 reps to be done within 45 sec to allow time to walk to door.

Scale run back to 150m if needed.

Expected that 200m will take close to the full minute.

Thursday 29th November 2018

A. Deadlift

  • 5-5-5-5

Superset with 5-8 ring dips in between

E3M

 

B. 10 min AMRAP

  • 10 Deadlift (70/100)
  • 10 Burpees over the bar
  • 10 Pull-ups

Deadlifts at a weight that can be down unbroken in initial rounds. Max 2 sets. No singles.

Aim is to move consistently throughout.

Wednesday 28th November 2018

A. Three rounds for max reps:

  • Unbroken Bench/Floor Press

Rest 15-30 seconds

  • Unbroken Strict Pull-Ups

E4M

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

 

B. Every 6 minutes, for 18 minutes (3 sets) for time:

  • Row 500 Meters
  • 50 Double-Unders
  • 20 Push Press (35/50)

100 singles

Tuesday 27th November 2018

A. Back Squat

5-4-3-2-1-8

  • *Set 1 – 5 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 3 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 1 rep @ 90%
  • *Set 6 – 8 reps @ 75-85%

E2M

 

B. For time:

  • 800 Meter Run
  • 80 Alternating Dumbbell Snatches (15/22.5)
  • 40m Overhead Plate Lunge (15/20)
  • 800 Meter Run

Time cap: 20 mins

Monday 26th November 2018

A. EMOM 16

  • 1 x Power Clean & Jerk

 

B. 3RFT

  • 15 Power Clean (50/70)
  • 15 Toes to Bar

15 min cap

Saturday 24th November 2018

“Tommy Mac”

2 Rounds For Time

  • 12 Burpees
  • 12 Thrusters (35/50)
  • 12 Burpees
  • 12 Power Snatches (35/50)
  • 12 Burpees
  • 12 Push Jerks (35/50)
  • 12 Burpees
  • 12 Hang Squat Cleans (35/50)
  • 12 Burpees
  • 12 Overhead Squats (35/50)

 

Finisher:

500m Row TT

 

Friday 23rd November 2018

PARTNER WOD

30 min AMRAP:

  • 20 Cal Row
  • 20 DB Snatch (15/22.5)
  • 20 KB Box Step-Overs (16/24 KBs to 20/24)
  • 20 T2B
  • 20 Box Jumps (20?/24?)

 

Partners will alternate movements.

Thursday 22nd November 2018

A. Front Squat

  • 2-2-2-2-2

E2M

 

 B. Fran

21-15-9

  • Thrusters (30/42.5)
  • Pull-ups

10 min cap

 

Finisher: Alternating Tabata x 10 (5 each)

  • Hollow Hold
  • Plank Hold

Wednesday 21st November 2018

A. Push Jerk

  • 3-3-3-3-3

E2M

B. 12 min AMRAP

  • 30 Double Unders
  • 10 Shoulder to Overhead (42.5/60)
  • 30 Double Unders
  • 10 Power Clean  (42.5/60)

 

Tuesday 20th November 2018

A. EMOM 16 (4 sets)

  1. 15-20 Heavy Russian Swings
  2. 4-8 Strict Ring Dips
  3. 4-6 Tall Box Jumps
  4. 5-8 Strict Pull-ups or Ring Rows

 

B. Helen

3RFT

  • 400m Run
  • 21 KBS (16/24)
  • 12 Pull-ups

15 min cap

Flat out……

Check your times for last time and work as hard as you can to hit your time.