11.26 - 12.2

Monday

BENCH PRESS

Build to a heavy double for the day!


TODAY ISN’T A MAXOUT // FULL ROM IS THE GOAL HIT CHEST AND LOCK OUT! 


“Gorilla”

5 Rounds

1 min Max DB Bench Press (50/35)

1 min Max SDHP (115/75)

Rest 2 min between Rounds

*** Can anyone break 200 reps?!


Tuesday 

5x4 Tempo (3 Seconds Down, Full Speed UP) Front Squat

Across in weight


Metcon

5 Rounds -

2 min AMRAP
Calories Bike/Row 12/9 - SPRINT!

8 Hang Squat Cleans (135/95)

Max BW Jumping Lunges

Rest 2 Min


Score is jumping lunges

Weight needs to be unbroken and cycled FAST

EVERYONE TRY AND GET ON A BIKE




Wednesday 

Every 7 min x 5 rounds


400m Run

20/16 Cal Row

12 pull ups

3 Snatches


Thursday 

5x8 Z Press

Increase in weight last 2 weeks

Superset with 

Lateral DB Raise x 15 reps

*Keep this light*

OR

Double Hammer Curls x15

For Time:

(CAP 20)

400m Farmers Walk 

50 Burpees

200m Farmers Walk 

25 Burpees


Friday


Back Rack Lunges 5x5


10 Min Running Clock

20 Air Squats every min

With remaining time max Double Unders 


Saturday 

PARTNER

Teams of 2:

100 Burpee "buy in"

then;

42-30-18

Deadlift 225/155

Push Ups

Wall Balls

Toes-To-Bar

then;

100 V-Up "cash out"



Sunday


25 EMOM 


A. 20 Calorie Row OR 15 bike 

B. 20 KBS Russian 

C. 20 Feet Anchored Sit Ups

D. 15 Box jump overs (20in)

E. Rest