W/C Monday 12th Nov 18



Monday 12th November

A) 15min EMOM:

1. 40s OH double KB hold 2x24/2x16kg
2. AMREP Power Clean 42.5/30kg
3. 40s Handstand hold
4. AMREP thruster 42.5/30kg
5. 40s Dead Hang
Score is total number of B.B. reps


B) For Time:

  • 20 Back Squats 70/50kg (from floor)

  • 15 Box jumps 24/20’

  • 15 Back Squats 70/50kg

  • 15 Box jumps 24/20’

  • 10 Back Squats 70/50kg

  • 15 Box Jumps 24/20’

  • 5 Back Squat 70/50kg

  • 15 Box Jumps 24/20’

    Tuesday 13th November

    A) Push Press for total load:
    6-3-6-2-6-1

    score is total weight

    B) Every 6mins for 3 rounds:

  • 500m row

  • 20 burpees double jump

  • 10 Power Snatch 50/35kg
    if class is busy start half on snatch and work up
    Score is slowest round

    Wednesday 14th November

    A) from the floor:
    12min to build to 10RM front squat

    B) for time:

  • 50 DU’s (scale 2:1)

  • 30 Burpee to rig

  • 50 DU’s (scale 2:1)

  • 20 Burpee Pull up

  • 50 DU’s (scale 2:1)

  • 10 Burpee Bar Muscle Up

  • 50 DU’s (scale 2:1)

    Thursday 15th November

    A) 5x5 Deadlift:
    build to heavy 5

    B) E3MOM:
    Score is total reps
    2 rounds of...

    1. unbroken strict pull ups
    2. unbroken STOH 50/35kg
    3. unbroken T2B
    4. unbroken Hang Power Clean 50/35kg
    5. unbroken KB swing 32/24kg


    Friday 16th November

    In teams of 2:
    35min AMRAP

  • 100 cal row bike ski

  • 30 partner lunges 60/40kg

  • 20 sync air squats

  • 20 power clean 60/40kg

  • 20 sync downups

  • 10 back squats 60/40kg

  • 100 du

    Saturday 17th November

    A) 15min EMOM:

    1. Bent over row 35/25kg
    2. Sit ups
    3. Thruster 35/25
    4. Box jump up step down
    5. Rest
    Each station work 45s:15s rest / transition
    score is total reps


    B) 100 HSPU
    Every time you break 1 round of cindy
    5 pull ups
    10 press ups
    15 air squats
    (20min time cap)
    score is total time or reps if time capped


    Sunday 18th November

    ‘Bert’

  • 50 Burpees

  • 400m run

  • 100 press ups

  • 400m run

  • 150 lunges

  • 400m run

  • 200 air squat

  • 400m run

  • 150 lunges

  • 400m run

  • 100 press ups

  • 400m run

  • 50 burpees

    (40min time cap)