26th October - 1st November 2020

Monday 26th October

 

Front Squat 

4 x 7 (AHAFA Go every 2:30)

 

For time:

21-18-15-12-9-6-3

Calories

Power Snatch 42.5/30kg

(Timecap 16)

 

Tuesday 27th

 

Snatch 

9 mins to Build to a heavy triple

 

Then every 90 secs from 10:00 – 16:00 (5 sets)

Snatch triple @ 70 – 85% (start low and build if lifts are good)

 

3RFT:

400m Run

6 Bar Muscle ups

15 KBS 32/24kg

(Timecap 12)

 

Wednesday 28th

 

Push Press

4 x 7 (AHAFA Go every 2:30)

 

AMRAP 15:

50 Double unders

15 DB Thrusters 2 x 22.5/15kg

10 C2B Pull Ups

 

Thursday 29th

 

For time:

40 Calories

1 Round CINDY (5 pull ups, 10 press ups, 15 air squats)

40 Calories 

1 Round DB DT (12 Deadlifts, 9 HPC, 6 STOH 2 x 22.5/15kg)

30 Calories

2 Rounds CINDY (5 pull ups, 10 press ups, 15 air squats)

30 Calories 

2 Rounds DB DT (12 Deadlifts, 9 HPC, 6 STOH 2 x 22.5/15kg)

20 Calories

3 Rounds CINDY (5 pull ups, 10 press ups, 15 air squats)

20 Calories 

3 Rounds DB DT (12 Deadlifts, 9 HPC, 6 STOH 2 x 22.5/15kg)

(Timecap 30)

 

Friday 30th

 

Skill: Kipping Drills / Kipping Pull Ups

 

“BADGER”

3RFT:

30 Squat cleans 42.5kg

30 Pull Ups

800m Run

 

Saturday 31st

 

Deadlift

4 x 7 (AHAFA Go every 2:30)

 

YG, I GO (Divide reps evenly)

AMRAP 24

60 Calories

60 Burpee Box Jumps

60 T2B 

60 Box Step Ups 20” – 2 x 22.5/15kg

 

Note: share a box by putting it in between your training zones

 

Sunday 1st November

 

Clean and Jerk 

9 mins to Build to a heavy triple

 

Then every 90 secs from 10:00 – 16:00 (5 sets)

Clean and Jerk triple @ 70 – 85% (start low and build if lifts are good)

 

3RFT:

10 Devils Press 2 x 22.5/15kg

15 DB Front Squats 2 x 22.5/15kg

100m Run

15 DB Front Squats 2 x 22.5/15kg

10 Devils Press 2 x 22.5/15kg

100m Run

(Timecap 16)