Monday 3rd December

A) Strength.. Bench Press: 4 x 3 @ 85-90% of 3RM B) Partner Workout. With a running clock until all 100 Thrusters are completed.. 10 Floor Press @ 60/40kg (share 5/5) 10 Strict Pull-ups (share 5/5) 100 Thrusters @ 60/40kg (Partner holds HS on wall whilst reps are being done) *400m Run (together) after each […]

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Thursday 29th November

A1) Tabata: (8 x 0:20 work / 0:10 rest) Barbell Strict Press *Rest is at.. i) Standing Front Rack or ii) Overhead (badass option) 5:00 Rest A2) Tabata: (8 x 0:20 work / 0:10 rest) Barbell Back Squats *Rest is at.. i) Standing Back Rack or ii) Bottom of Squat (badass option) 5:00 Rest A3) […]

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Wednesday 28th November

A) Strength.. Overhead Squat complex: 5 x 3 sets of.. 2 behind the neck Jerks + 3 paused Overhead Squats @ building in weight across all sets. B) Every 4:00 for 4 rounds.. 100 Double Unders 20 V-Ups Max effort Plank *1:00 rest between sets

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Tuesday 27th November

In pairs.. Double “300” aka “600” For Time: 50 Pull-Ups 100 Deadlifts @ 60/40kg 100 Push-ups 100 Box Jumps @ 24”/20” 100 Barbell Floor Wipers @ 60/40kg (L+R=2) 100 KB Clean and Press @ 16/12kg 50 Pull-ups *share workload evenly, but break rep scheme up however!

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Monday 26th November

A) Strength.. Bench Press: 4 x 6 @ 75-80% of 3RM B) “Moore”.. 20 min AMRAP: 1 Rope Climb 400m Run Max effort UB HSPU (can only rest in the fully extended HS position) Score = Total HSPU

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Saturday 24th November

“Air Force”.. For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead squats 20 Front Squats *Begin every minute, including 0:00, with 4 Burpees RX @ 42.5/30kg

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Friday 23rd November

A) Strength.. EMOM 12:00 min: 2 Power Cleans w/ 2 sec pause at the catch and a front squat finish *building in weight after every 3:00 min @ 60-80% B) Intervals.. Every 4:00 x 4 rounds 25 Box Jumps @ 24”/20” 15 Dips (Rings/Bar) Max Burpees *2:00 rest between rounds RX+ = Box Jump @ […]

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