W/C 26th November 2018

Monday 26th November

A) Max distance broad jump

B) ‘Blake’
4 rounds for time
40 OH Plate Lunge
30 Box jumps 24/20
20 Wall balls 9/6kg
10 HSPU
(30min time cap)


Tuesday 27th November

A) 15mins to build to a heavy clean
- can be squat or power

B) 5 rounds of
2min time cap
16/12 cal bike/ski
Max reps T2B
Rest 2mins between rounds
- score is total reps


Wednesday 28th November

A) From floor:
E3MOM 12 (4rounds) - 7 OHS 50/30kg
E2MOM 8 (4rounds) - 5 OHS 60/40kg
EMOM 4 (4 rounds) - 3 OHS 70/50kg

B) 5 rounds for time
15 Hang Snatch 45/32.5kg
30 press ups
(20min time cap)


Thursday 29th November

A) For total load
0-10 build to 1RM Push Press (rack)
10-20 build to 1RM front squat (rack)

B) Conditioning
3 rounds for max reps
45s Cal row/ski/bike
45s rest
3 rounds for max reps
45s DU’s
45s rest
3 rounds for max reps
45s Burpees
45s rest
3 rounds for max reps
45s bicep grip pull ups
45s rest


Friday 30th November

In teams of 2
For time:

1000m row (split in 200m intervals)

Alternating movements
4 rounds of:
50 DU’s
40 KB swing 24/16kg
30 wall balls 9/6kg
20 box jumps 24/20
10 T2B

1000m run (split in 200m intervals)

Alternating movements
4 rounds of:
50 double jump over KB
40 KB SDHP 24/16kg
30 MB sit ups
20 box jump overs 24/20
10 pull ups


Saturday 1st December

A) Back Squat %work (not scored)
On a running clock
0-7min 3x5 @ 65%
7-13min 3x4 @ 75%
13-18min 3x3 @ 80%
18-22min 3x2 @ 85%
22-25min 3x1 @ 90%

B) For time
200m run
40 DB snatches 22.5/15kg
200m run
30 DB snatches 22.5/15kg
200m run
20 DB snatches 22.5/15kg
200m run
10 DB snatches 22.5/15kg


Sunday 2nd December

A) 3 AMRAP’s (all scored individually)

8min AMRAP
5 Hang Squat Snatch 50/35kg
10 burpee over bar

Rest 2min

8min AMRAP
10 Thrusters 50/35kg
20 pull ups

Rest 2mins

8min AMRAP
15 Power Clean 50/35kg
30 Air Squats