MONDAY 23 NOVEMBER

WEEKEND WASHOUT #3

6 Rounds of:

1 min – Max Cal Row

1 min – Max No Push Up Burpee

1 min – Max Double Unders

1 min – Max Box Jumps 1 min – Rest

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TUESDAY 24 NOVEMBER

OVERHEAD STRENGTH

E3MOM for 5 Rounds:

Max Strict Press until failure (50/35) or (40/30) or (30/20)

Into Max Push Press until failure

Into Max Push Jerk  until failure

(NB: All UNBOKEN)

HANG IN THERE #3

AMRAP 7:

3-6-9 and REPEAT

Unbroken Hang Power Clean (40/30)

Unbroken Thrusters

**REST 3 MINS**

AMRAP 5:

2-4-6 and REPEAT

Unbroken Hang Power Clean (50/35)

Unbroken Thrusters

**REST 3 MINS**

AMRAP 3:

1-2-3 and REPEAT

Unbroken Hang Power Clean (60/40)

Unbroken Thrusters

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WEDNESDAY 25 NOVEMBER

GYMNASTIC CONDITIONING

Tabata Push Ups

Rest 2 Mins

Tabata Tuck Ups/Sit Ups (NB: Tuck Ups are preferred)

Rest 2 Mins

Tabata Ring Rows

DEADLY DUMBBELLS #3

AMRAP 16:

16 Alt DB Hang Power Snatch

16 Alt Dumbbell Lunges

16 DB Push Press 8 DB Weighted Burpee (no jump at the top)

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THURSDAY 26 NOVEMBER

STRONG PEOPLE ARE HARDER TO KILL #3 -Part A

E2MOM

10-9-8-7-6-5-4-3-2-1

Unbroken Deadlifts

Adding Weight Each Round

STRONG PEOPLE ARE HARDER TO KILL #3 – Part B

For Time (Cap 20 mins)

80 Back Squats (60/40/) or (50/30) or (40/20)

Run 200m every time you drop the bar INCLUDING after the last rep

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FRIDAY 27 NOVEMBER

FLASH FRIDAY #3

2 Rounds:

AMRAP 7:

Max Meter Row

REST 3 Mins

AMRAP 7:

Max 20m Shuttles

REST 3 Mins

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SATURDAY 28 NOVEMBER

Hey Buddy #3

For Time (in pairs):

200 Double Unders

40 Cal Row

60 American Swings

40 Cal Row

60 Deadlifts (60/40) or (50/30) or (40/20)

40 Cal Row

60 Push Jerks

40 Cal Row

60 Front Squats

40 Devils Press

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