Monday 27 November
Strength
4 Sets of:
5 Strict Press + 5 Push Press
Rest 90 sec between sets
*Build to today’s heavy set
MetCon
“Cherry Garcia”
Complete the following for time:
400m Run Buy-In, then
3 Rounds of:
12 Push Press 115/75
12 Kettlebell Sumo Deadlift Hi-Pull 70/53
End-and-Back Farmers Carry x 1 KB 70/53 (end of building, single arm carry)
400m Run Cash-Out
Tuesday 28 November
Strength
Back Squat
4 Sets of:
6 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
Rest 2-3 min between sets
MetCon
“Phish Food”
AMRAP in 12 min of:
40 Double Unders
16 Overhead Lunges 45/25 plate
6 Pull Ups
Barbell Skills
7 Sets of:
Pause Clean + Clean + Jerk @ 60-85%
3 Sets of:
Good Mornings x 6 @ moderate
3 Sets of:
GHD Sit Ups x 20
Wednesday 29 November
Skills
Pistol Progressions
(Accumulate 10/10 Pistol Squats each side)
Rope Climb Skills
MetCon
“Chunky Monkey”
3 Rounds for time of:
400m Run
20 Russian Kettlebell Swings 70/53
10 Ring Dips
50m Single-Arm Front-Racked Kettlebell Carry 70/53
2 Rope Climbs
Thursday 30 November
Strength
Take 15 min to build up to a heavy set of:
Power Clean + Hang Pause Clean (mid thigh) + Clean
MetCon
“Peanut Butter World”
Complete the following for time:
1k Row or Ski/1.2mi Bike
25 GHD Sit Ups
1.2mi Bike/1k Row or Ski
25 Squat Cleans 155/105
500m Row or Ski/0.6mi Bike
*Alternate between row/ski and bike. You should not be one the same machine after the GHD sit ups.
Barbell Skills
6 Sets of:
Snatch x 3 @ 60%/70%/80%/85%/90%/85%
3 Sets of:
Snatch Pull x 5 @ 105%
3 Sets of:
GHD Back Extensions x 20
Friday 1 December
Strength
EMOM for 8 min of:
Dead-stop Deadlift x 2
Work up to 85%
MetCon
“Half Baked”
Complete reps of 1, 2, 3, 4….10 of each of the following movements for time:
Deadlift 225/155
Toes-to-Bar
1 Wall Walk (just 1 each round)