TL:DR version
4 Total Workouts
16/11/18
A. Deadlift
8,6,4; Building; Rest 2 min
B. 5 min:
60s banded pull-throughs
60s box jumps, step down (24/20)
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs (50/hand to 24” – 35/hand to 20”)
5 bar muscle-ups
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down (24/20)
30s plank
15/11/18
A. 3 rounds:
100’/arm KB waiter’s walk
-Rest 45s
Accumulate 30-60s hang from
B. For time:
21 power cleans (135/95)
9 wall climbs
15 power cleans (135/95)
7 wall climbs
9 power cleans (135/95)
5 wall climbs
14/11/18
A. Front squat
5,4,3; 32×1 tempo; Across; Rest 2 min
B. 3 rounds:
10-12 partner glute-ham raises
-Rest 30s
30-60s anti-rotational front plank
-Rest 1 min
C. E2min for 3 sets/6 rounds:
1st: 30s assault bike or row @ escalating effort – last 7s all out
2nd: 6 touch-and-go hang power cleans + 6 touch-and-go shoulder-to-overhead
12/11/18
A. 10 minute handstand skill work
B. 8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders
10 assault bike/row calories
50 double-unders
+
(Rest 4 min)
+
8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders