MONDAY 16 NOVEMBER

WEEKEND WASHOUT #2

AMRAP 5

20 – Double Unders

20 – Barbell Back Squats

Rest 2 mins 30 secs

AMRAP 5

20 – Double unders 

20 – Barbell strict press

Rest 2 mins 30 secs

AMRAP 5 

20 – Double Unders 

20 – Barbell Thrusters

Rest 2 mins 30 secs

AMRAP 5

60 – Double Unders 

20 – Back squats

20 – Strict Press

20 – Thrusters

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TUESDAY 17 NOVEMBER

OVERHEAD STRENGTH

EMOM 10

1 – Hang Power snatch + 3 – Overhead Squats

HANG IN THERE #2

AMRAP 6 

40 – Hang Power Snatch @50/35 or 40/25

Max Bar Facing Burpees

Rest 3 

AMRAP 6 

40 – Bar Facing Burpees

Max Hang Power snatch 50/35kg or 40/25

Rest 3 mins

For time

20 – Bar Facing Burpees

20 – Hang Power snatch 

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WEDNESDAY 18 NOVEMBER

GYMNASTICS

8 rounds

40 Secs Max strict Pull Ups

20 secs Rest

40 secs Max V-Ups

20 secs Rest

DEADLY DUMBBELLS #2

For Time (cap 25)

24-22-20-18-16-14-12-10-8-6-4-2

Alt DB Snatches 

DB Box Step Ups 

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THURSDAY 19 NOVEMBER

STRONG PEOPLE ARE HARDER TO KILL #2 -Part A

Every 3 mins for 5 rounds 10 Front squats

Increase weight each round 

For max weight (must be unbroken)

STRONG PEOPLE ARE HARDER TO KILL #2 – Part B

AMRAP 15

15-10-5 and repeat 

Deadlifts @100/70

10-20-30 and repeat 

Wall Balls

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FRIDAY 20 NOVEMBER

FLASH FRIDAY #2

Every 2:30 for 6 rounds 

500m row for time (max effort each round)

Rest 5 mins

Every 2:30 for 6 rounds

400m Run (max effort each round) 

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SATURDAY 21 NOVEMBER

TBA!

cfbadmin