2024-11-18

Thank you to everyone that has brought in items for the food drive. You still have one more week to donate if you haven’t already done so…

Mon

Deadlift – work to a heavy single

*Take your time. Build up slowly and see if you can get a PR

—

400-300-200-100m Row

40-30-20-10 Wall Ball

10-20-30-40 Russian Swing

Tues

Bench Press – work to a heavy single

*Take your time. Build up slowly and see if you can get a PR

—

Every 4min x 5 Rounds

18 Push Press (75 max)

15 Hang Power Clean

12 Burpees

9/6 Bike Cals

Wed

Back Squat – work to a heavy single

*Take your time. Build up slowly and see if you can get a PR

—

24min EMOM

100-200m Run (no more than 50sec)

Box Step Up

Sled Push

Slam Ball

Plank

Rest

Thur

Work to a heavy complex of:

1 Power Clean + 1 Hang Power Clean + 1 Split Jerk

—

27min Time Cap

100/80 Row Cals

** EMOM stop and do 4 T2B

Rest 1min

80/64 Ski Cals

** EMOM stop and do 4 Box Jump

Rest 1min

60 Burpees

** EMOM stop and do 4 Hang DB Snatch

Fri

Thruster – work to a heavy single

*Take your time. Build up slowly and see if you can get a PR

—

Every 60sec until you complete 125 KB Swing

Even Min: 5 Pull-up + 10 Push-up + 20 Double Under

Odd Min: Max Effort KB Swings