Monday Nov 15

Clean complex

Warm Up

2 Rounds

200m Run

10m Bear Crawl

10 Spiderman Lunge

2 Rounds

10 KB Push Press

10m KB Over Head Walk

10 KB Goblet Squats with 3 sec pause

Strength

Clean Complex

 1 Power Clean + 1 Squat Clean

7 x 1 + 1 @ 85+% of clean

Workout

Every 5 min for 25 min

30 Wall Balls

300m Run

15 KB Swings

RX

Ball – 20/14Lb

KB – 32/24 Kg

SC

Ball – 14/10Lb

KB – 24/16 Kg

Fit

Ball – 14/10Lb

KB – 16/12 Kg

Goal: Speed and Strength Endurance

Extras

Weightlifting

Back Squat

Build up to 2RM

Engine Building

Every 6 min for 8 Rounds

Row – 1 KM

Accessory Work

15M Standing Sled Pull

10 Incline DB Fly

30 sec/30 sec – Side plank on Swiss ball

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