Programming for the Week Commencing‪ 12th November‬

Monday:

A.

Strength

5 X 5 Push Press @80% of 1RM Push Press

B.

Conditioning

20 EMOM
1 – 3 X Power Clean + 3 Hang Power Clean @70/80% of 1RM Power Clean
2 – 15/10 X Push Up

Tuesday:

Barbell – Snatch

A.

15 Mins Snatch OH Mobility / Warmup

B.

25 Mins to Build to a 1RM Snatch

C.

4 X 3 Snatch Pull @90-100%

Wednesday:

A.

Strength

5 X 5 Deadlift @80% of 1RM Deadlift

B.

Conditioning

16 AMRAP
30 X Double Unders
20 X Russian Swings @32/24kg
10 X High Box Jumps @30/24″
5 X Renegade Row @22.5/15kg

Thursday:

A.

Strength

20 Min to work up to a Heavy for the Day Clean

B.

Conditioning

9 AMRAP

1, 2, 3, 4, 5, 6, 7, 8, 9, 10…..
Clean @100/70kg
Ring Dip / Box Dip / Push Up

After Class Extra:

For Quality:

3 Rounds
10 X Strict T2B
20 X Sit Ups
10 X Hollow Rocks
(Rest 1 Minute after each round)

Friday:

30 AMRAP

400m Run
50 Wallballs @9/6kg
100 X DUs / 200 X SUs
50 Plate GTOH @20/15kg
200m Run
25 Wallballs @9/6kg
50 X DUs / 100 X SUs
25 Plate GTOH @20/15kg

Score = Reps

Saturday:

30 AMRAP

In Pairs

500m Row / Ski / 1.25km Bike
30 X Syncronised Squats
30 X Synchronised Lunges
30 X Box Jump @24/20″
30 X Slam Ball @30/20lb

Score = Reps

Gymnastics:

Handstand Hold / Walking

Sunday:

Hero Workout ‘Murph’

1 Mile Run
100 X Pull-up
200 X Push-up
300 X Squat
1 Mile Run

Rx: Wear a Weighted Vest @10/7kg

Time Cap: At Coaches Discretion

*Partition as needed and scale carefully. Listen to the Coach!!! 💙