Partner wod
100 wall balls
100 cal row
100 bar facing burpees
100 cal row
100 ghd situps
100 cal row
100 bar facing burpees
100 cal row
100 wall balls

Build your Clean & Jerk
E1,5MOM’15
Clean & Jerk

Straight in to
EMOM’15
Clean & 3 Jerk

Wod
30-25-20-15-10
Russian Swing @28/20
50 meter Shuttle Sprint
Abmat Sit-Up
50 meter Shuttle Sprints

Core in Pairs
3 rounds
100 meter OH Carry (50-50/side) @24/16
Partner: Excented Wall Plank

Warm up
3x
5-5 x Halo
15 x Russian Swing
7-7 x KB Lunges
5-5 x Snatch
5-5 x FRSQ
15 x V-Up

Wod
‘Freddy Krueger’
21-15-9
American Swing @32/24
Burpees

Core
Amrap 4’
I Go U Go Partner Plank

A,
Pause Tempo Clean & Jerk 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the dip of the jerk

B,
5 rounds for time of:
20 Dumbbell Snatches@32/22,5kg
20 Burpees

Goal: Sub 17 min

C,
Complete as many rounds as possible in 6 mins of:
6 L/6 R Plate Wraps, pick load
12 Alternating V-ups
Suitcase Carry, pick load, L 15m ft/R 15m

Easy.

4 squats per min for 12 min

Training plan for November

Option 1:
1.Crossfit
2. Chest, shoulders, biceps
3. Legs, core
4. Back, shoulders, biceps + yoga
5. Hard routine + legs
(6. Optional running)

Option 2:
1. Crossfit
2. Legs, back
3. Chest, shoulders, biceps
4. Legs, core + yoga
5. Running + back, shoulders, biceps

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
110 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

3.Wednesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves
- Ab machine/EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

5.Saturday
120 min
Hard routine + legs for 120 min
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Hamstring curl + quad extension

OR

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
120 min
Legs, back
- Back squat
- Pull ups
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves

3.Wednesday
120 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

4.Friday
110 min
Legs, core
- Lunges
- Hip thrust
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Cable kick
- Hamstring curl
- Quad extension
- Back extension
- Ab machine/EMOM7: abs

5.Saturday
120 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

EMOM’30
Min 1. 8 STOH 60kg
Min 2. 10cal bike
Min 3. 10 Front squat 60kg
Min 4. 10 cal ski
Min 5. Complex 4 Clean + front squat + STOH

AMRAP (with a Partner) in 36 minutes⁠
* 5 Handstand Push-Ups⁠
* 25 Alternating Dumbbell Snatches (22.5/15 kg)⁠
* 20 Deadlifts (102/70 kg)⁠
* 21 calorie Row⁠

6x6min, 2min recovery between (first 4min @ 90-95%, last 2min @ 95-105%)