Programming for the Week Commencing‪ 26th November‬

Monday:

Conditioning aka Active Recovery! 🤗

36 EMOM

1- 20 X KB Russian Twist @20/16kg
2- 15 X Slamball @30/20lb
3- 10 X DB Burpee @20/12.5kg
4- 12/10 X Cal Row
5- 2 X Rope Climbs / 3 X Scaled
6- Rest

After Class Extra:

ROMWOD

Tuesday:

A.

Strength

6 X 3 Deadlift @75%

B.

Conditioning

For Time:

21-15-9
Power Clean @60/40kg
T2B

Score = Time

*Time Cap: 8 Mins

After Class Extra:

4 Sets:

30s Handstand Hold
30s Rest
30s Hollow Body Hold
30s Rest

Wednesday:

Triple Bitch Chipper 😅😅😅

Jackie vs Karen vs Annie

With a running clock ‘Back to Back’…

Jackie

Karen

Annie

Thursday:

Barbell – Snatch

A.

15 Mins To Build to a Heavy Double Snatch Balance

B.

20 Mins to Build to a Heavy For The Day Snatch

After Class Extra:

6 X 5 Front Squat @80% of 1RM Front Squat

Friday:

For Time:
In Pairs

3 Rounds For Time:

1000m Row / Ski / 2.5km Bike
52 X Synchronised Goblet Squats @24/16kg
26 X Synchronised Burpees
800m Row / Ski / 2.5km Bike
26 X Synchronised Goblet Squats@24/16kg
13 X Synchronised Burpees

Score = Time

Saturday:

30 AMRAP

160 X Double Unders / 320 X Single Unders
60 X KB Swings @32/24kg
40 X Med Ball Sit Ups @9/6kg / GHD
20 X Manmakers @22.5/15kg
80 X Double Unders / 160 X Single Unders
30 X KB Swings @32/24kg
20 X Med Ball Sit Ups @9/6kg / GHD
10 X Manmakers @22.5/15kg

Gymnastics:

Double Unders & Pull Up Strength / Efficiency

Sunday:

The gym is closed for Building Work! Apologies for any inconvenience ⚒😎