2nd - 8th November 2020

Monday 2nd 

 

Snatch 

9 mins to Build to a heavy double

 

Then every 75 secs from 10:00 – 11:15 – 12:30 – 13:45 – 15:00 (5 sets)

Snatch double @ 75 – 90% (start low and build if lifts are good)

 

For time:

Double unders – 100 – 80 – 60 – 40 – 20 

Burpee Pull Ups – 25 – 20 – 15 – 10 – 5

(Timecap 12)

 

Tuesday 3rd

 

Push Press

5 x 5 (AHAFA Go every 2:30)

 

5RFT:

12 Hang Power clean 60/40kg

10 T2B

8 STOH 60/40kg

(Timecap 15)

 

Wednesday 4th

 

Front Squat

5 x 5 (AHAFA Go every 2:30)

 

“Remembrance WOD”

AMRAP 18 

11 Hang Power Snatch 35/25kg

11 Burpees

11 Thrusters

11 Pull Ups

Note: On the 11th minute take a 2 min silence and rest to remember the fallen then continue where you left off.

 

Online Zoom Programme Begins:

 

Thursday 5th

Against a 28 min running clock …

Tabata 20 secs on 10 secs off for 8 rounds (4 mins)

 

0 – 4 mins – Tabata Hand release press ups

Rest 2 mins

6 – 10 mins – Tabata Air squats

Rest 2 mins

12 – 16 mins – Tabata Leg raises / Alt leg raises

Rest 2 mins 

18 – 22 mins – Tabata Burpees

Rest 2 mins

24 – 28 – Tabata Jump lunges or reverse lunges

 

Friday 6th

 

Against a 30 min running clock…

 

0 – 12 

EMOM 12

Min 1 – 8-12 Down Ups

Min 2 – 12-15 Sit Ups (roll towel in place of ab mat)

 

Rest 3 mins 

 

15 – 30

AMRAP 15

30 Air Squats

60 Sec Wall sit

30 Push Ups

60 Sec Long arm plank

30 Hollow Rocks

30 Sec Hollow Hold

 

Saturday 7th

 

Static Tonne Up + 20 Jump jacks between sets 

 

  1. Air squats
  2. Press Up
  3. Sit Up
  4. Reverse Lunges
  5. Wide grip press Ups
  6. Alternating V-ups
  7. Burpees
  8. Jumping Lunges
  9. Crunches
  10. Hand release press ups

 

Note: You complete 10 reps of exercise 1 followed by 20 jump jacks then 10 reps of exercises 1 & 2 plus 20 jump jacks. Then exercises 1,2 & 3 plus 20 jump jacks. So on until your final set is 10 reps on every exercise (100 hence the name tonne up).

 

Sunday 8th – Equipment based moving forward

 

Turkish Get Up

Every 2.30 mins 

6-6-6 (Change Arm after 3)

 

Fight Gone Bad format  (4 Rounds for total Reps)

1 Minute Single arm Thruster (change arm every 5)

1 Minute Single Arm SDLHP (change arm every 5)

1 Minute Goblet Squat Jumps / Squat Jumps

1 Minute Single Arm push press (change arm every 5)

1 Minute Cardio (High knees on spot/ double unders/ jumping jacks / down ups)

Rest 1 Minute