W/W Mon 19th November 2018

Monday 19th

Part A - Strength

Build to a heavy 3 Thrusters from floor. (Cluster NOT permitted)

Part B - Conditioning

15 Min AMRAP

12 Burpee Box Jump Overs 24" / 20"

12 Thrusters 42.5/35

200m Run


Tuesday 20th

Part A - Strength

Build to a heavy Complex of;

1 Push Press + 2 STOH (From Floor)

Part B - Conditioning

12 Minute Ladder

3 STOH 50/40

5 T2B

20 Double Under (2:1)

6 STOH 50/40

10 T2B

20 Double Under (2:1)

9 STOH 50/40

15 T2B

20 Double Under (2:1) …

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Wednesday 21st

Part A - 9 Min EMOM

Min 1 - 20 DB Snatch 22.5 / 15

Min 2 - 12 Wall Balls 9/6

Min 3 - :45 Sec HS Hold


Part B - Conditioning

3 Rounds For Time

400m Row/Run

30 Cleans 40/30

400m Row/Run

20 Pull Ups


Thursday 22nd

Part A - Strength

Build to a heavy Single Snatch (Any Variation)

Part B - Conditioning

For Time;

30-20-10

Power Snatch 40/30

Cal Row/Ski


Friday 23rd

In Teams of 3

0:00 - 12:00

A1 - Build to a heavy Clean

A2 - Build to a heavy Clean + Hang Clean

A3 - Build to a heavy Clean + Hang Clean + Jerk

12:00 - 22:00

AMRAP (Split As needed)

25 T2B

50 Power Cleans 40 / 30

75 Box Jump Over

22:00 - 44:00

AMRAP (split as needed)

3000m Bike

2000m Row

1000m Ski


Saturday 24th

Part A - Strength

Every 2 mins X 6

3 Deadlifts @ 75% (or higher of 1rm)

Part B - Conditioning

18 Minute EMOM

Min 1 - 15 Deadlifts 100/80

Min 2 - 50 - 60 Double Unders

Min 3 - AMRAP Burpee Double Jumps


Sunday 25th

40 Minute Partner AMRAP (MINIMUM 20 reps for working athlete before switch)

60 Press Ups

80 KB Swings 24/16

100 Sit Ups

80 KB Lunges 24/16

60 ONE OF THE PREVIOUSLY COMPLETED MOVEMENTS (TEAM CHOICE)