W/C 3rd Dec 2018

Monday 3rd December

Part A - 

Build to a heavy 3 Back Squat for the day

Part B - 

Every 3 Mins until 100 Cal Row Complete

Run 200 m

50 Double Unders

AMCAL Row

Tuesday 4th

Part A -

3 x 3 Strict Pull Ups (Weighted if possible)

3 x 5 Kipping / Butterfly C2B Pull Ups (Weighted if possible)

Part B - 

For Time;

100 Air Squats

50 Pull Ups

25 KB Swings 24 / 16

50 T2B

100 Sit Ups

Wednesday 5th 

Part A - 

5 x 3 Deadlift (Building)

Part B - 

5 Rounds 

12 Burpee Box Jump Overs 24" / 20"

9 Thrusters 60 / 40

6 HSPU

Thursday 6th 

Part A - 

Build to a heavy Complex of;

1 Snatch (Any Variation) + 1 Hang Snatch (Any Variation) + 1 Snatch Balance (Any Variation) 

Part B - 

15 Minute AMRAP

10 Snatches 60/40

15 Burpee Over Bar

20 DB Bent Over Row (10 each arm) 22.5 / 15

Friday 7th 

In Pairs;

0:00 - 15:00

You Go, I Go

3 DB Squats

4 DB Snatch (alternating)

5 Burpees

15:00 - 20:00 

REST

20:00 - 35:00

AS A WHOLE CLASS

MAX EFFORT ASSAULT BIKE CALS

Saturday 8th 

Part A - 

10 Min EMOM

Min 1 - 10 to 20 Wall Facing Shoulder Taps

Min 2 - 30 Sec Double OH KB Hold 2 x 24kg /16kg

Part B - 

20 Min EMOM

Min 1 - 15 V Sit Ups

Min 2 - AMRAP Sandbag Cleans (bag to shoulder)

Min 3 - 15 Press Ups

Min 4 - AMRAP Box Jump Over 30" for ALL Hands ARE allowed to touch the box to help you over.

Min 5 - REST

Sunday 9th

For Time;

Row 5000m*

*Every 3 Minutes Complete 1 Round of "DT"

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Male Weight 70 kg

Female Weights 50kg

40 Min Time Cap