WC 6th December 2021

Monday 6th

 

Back Squat 

5 x 5 @80-85% 1RM

 

5RFT:

50 Double unders 

30 Wall Balls 9/6kg

15 T2B 

(Timecap 18)

 

Tuesday 7th

 

Build to a heavy Snatch Triple 0-8 mins 

Then EMOM 8-16

Snatch TnG Triple @80-90% of above

 

Row / Ski / Bike / Echo intervals 

On rotation …

Max Calories in 2 mins 

Rest 1 x 8 (2 of each machine) 

 

Wednesday 8th

 

Kipping Drills + Practise time

 

Strict Pull Up 

5 x 5 @80-85% 1RM

 

For time:

400m Run 

15 Clusters 60/40kg

400m Run

10 Clusters 75/50kg

400m Run

5 Clusters 90/60kg

(Timecap 15)

 

Thursday 9th

 

Deficit Deadlift 4”

5 x 5 @75-80% 1RM

 

EMOM 18 

  1. 12-15 Calorie Row
  2. 15-20 Box Jumps 24/20”
  3. Round of Strict Cindy 

 

Friday 10th

 

Handstand practise and drills 

 

Strict Press 3 x 5 @80% 1RM

 

Push Press 3 x 5 @80% 1RM

 

For time:

21-18-15-12-9-6

Front Squats 50/35kg

5 BMU between each set of squats

(Timecap 15)

 

Saturday 11th 

 

Build to a heavy Clean Triple 0-8 mins 

Then EMOM 8-16

Clean TnG Triple @80-90% of above

 

AMRAP 15

 

200m Run 

12 Deadlifts 100/70kg

12 Burpee over bar 

 

Sunday 12th

 

Strict Chin Ups 

5 x 5 @80% 1RM

 

Tabata Press Ups 

 

5 RFT:

20m Db Walking Lunges 2 x 22.5/15kg 

10 Devils press 2 x 22.5/15kg 

(Timecap 18)