Saturday 30th November

In a 40 minute window...

0-10 mins

'Kettle-pee'

21-15-9

Kettlebell thrusters 2x16/12

Burpees

10-15 mins

Rest

15-25 mins

'Kettlebell Annie'

50-40-30-20-10

Swings 20/16

Sit Ups

25-30 mins

Rest

30-40 mins

'Karen'

For time

150 wall balls 8/5

Get as far through each workout in the 10 minutes allocated for each. If you complete in under 10 mins, rest the remainder of that ten minutes.

Friday 29th November

Strength

Work to a 3RM Strict Press

Accessory Work

4 x 5 Weighted Pull Up

4 x max reps handstand press ups

3 x 10 hollow rocks

Met Con

10 minutes

400 m run, then

Ascending ladder

1 power clean

1 jerk

100m run (50m line and back)

2 power cleans

2 jerks

100m run (50m line at back)

3 power cleans

3 jerks

100m run (50m line and back)

Etc...

Power cleans and jerks are at 70/40

Thursday 28th November

Clean and Jerk

OMEM for 5 mins

2 x clean 1 x jerk

Strength

Box Squat 10 sets of 2 at 85%

Deadlift 6 sets of 1 at 65%

Met Con

'Angie'

For time

100 Pull Ups

100 Press Ups

100 Sit Ups

100 Air Squats

Wednesday 27th November

Recovery

Spend 20 minutes on mobility

Spend 20 minutes working the gymnastic skill of your choice

Choose between:

Row 10km at about 75%

Swim 1 mile

Tuesday 26th November

Jerk

Work to a 1RM Jerk

Strength

Bench press 9 sets of 3 at 65% (3 sets wide, 3 narrow, 3 normal)

Accessory Work

4 x max reps strict pull-ups

4 x max reps strict handstand press ups

Met Con

For time

Run 5km 

Monday 25th November

Clean and Jerk

OMEM for 5 minutes

2 x clean 1 x push jerk

Strength

Work to a 5RM Front Squat

Accessory

4 x 10 banded Kettlebell swings

4 x 6 barbell lunges

Met Con

21-15-9

Deadlift 100/65

Box Jump 30/24

Friday 22nd November

Strength

Work to a 1RM Bench Press

Accessory Work

Work to a 1RM Turkish get up

4 x max reps strict ring dips

Met Con

'Diane'

For time

21-15-9

Deadlift 102.5/65

Handstand press ups