WEEKLY PROGRAM

November 27, Monday

Strength

Back Squats
3 x 20 Reps (50-55% of 1RM)
*4 minutes rest between sets,

Conditioning

For time with a partner
100 Calorie Row
100 Dumbell Snatch 75-45 lbs
100 Burpee Over Bench

Cap time 20 minutes

Accessory

4 Sets (Not for time but quality)
10 Single Leg Deadlifts (50/30# DB’s) (Each leg)
20 Weighted Back Extensions (Holding a 20/10 plate)
30 Second L-Sit Hold

 

November 28, Tuesday

Conditioning

5 Rounds
40 Double Unders
20 Push Ups
10 Wide Grip Pull Ups

Rest 10 minutes

4 Rounds
500m Row
25 Burpees

November 29 Wednesday

Strength

Back Squats
10 x 10 Reps @ 135/95#
*Alternate with a partner 1:1 here

Conditioning

6 Rounds (in a team of 3 )

5 Muscle Ups + Dip (This is just a Muscle up + extra dip for each rep)
10 Power Cleans 60-40 (tng)
15 m Handstand walk

 

November 30, Thursday

Conditioning

5 Rounds
20 Calorie Row
15 GHD Sit Ups
10 Strict HSPU

Rest 10 minutes

Alternating Minutes x 10 minutes
Odd: 20 Push Ups
Even: 7 D Ball Cleans 50-30

 

December 1, Friday

3 Rounds (1:1)
20 Wall Ball 9-6
20 Calorie Assault Bike
20 Deadlifts (100-60)
20 Calorie Assault Bike
20 Wall Ball 9-6

Cap time 35 minutes

Accessory

3 Sets for quality
25 Dips
25 Inverted Rows
25 Weighted Hip Extensions 20-10

 

December 2, Saturday

Strength

Back Squat 20’s
4 x 20 reps

Conditioning

10 Rounds each (1:1)
50 Double Unders
15 Toes to Bar
5 Bench 100-50

*Alternate rounds with a partner for 10 each!

 

December 3, Sunday

Rest Day !!!

 

 

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