MONDAY: Fitness: 1. “Jackie” For Time 1000 Meter Row 50 Thrusters (20/15kg) 30 Pull-ups Compare to 23/6/17 Jason 6.08 Kat 6.33 2. 3 Minutes: Max Double Unders Compare to 10/9/24 Wacey 282 Siobhane B 203 Performance: See Fitness Sweat: Monthly Mikko: 1 Minute of Bike Cals 1 Minute of Row Cals 1 Minute of Ski Cals 1 Minute Rest *Hold the same Calories across the board. If you completed a Calorie number last month, increase this month. Weightlifting: 1. Snatch Complex 5 Sets: 1Snatch Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch - Building to a Challenging 2.Stamina Squatting Week 3 Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts 3. 3 Rounds: Dumbbell Press 3x8 @ 31X2 Dumbbell Bent Over Row 3x8 @ 32X1 Max Effort Ring L-Sit Hold
TUESDAY: Fitness 1. On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell Facing Burpees 12 Russian Kettlebell Swings 32/24kg 2. 100 Abmat Sit Ups for Time Compare to 10/8/15 Jason 2.52 Rachel 3.42 Performance: 1. On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell Facing Burpees 6 Power Snatches (60/42.5kg) 2. See Fitness
WEDNESDAY: Fitness: 1. Deadlift (Week 3) 3×3 at 74% 3×3 at 79% 3×3 at 84% 2. 5 Rounds: 200 Meter Run 2-4-6-8-10 Double Kettlebell Thrusters (24/16kg) Performance: 1. Deadlift (Week 3) 3×3 at 74% 3×3 at 79% 3×3 at 84% 2. 5 Rounds: 200 Meter Run 2-4-6-8-10 Double Kettlebell Thrusters (32/24kg) Sweat: 30 Min EMOM 5 Devils Press 10 Burpee Box Jumps 24/20" 15/12 Calorie Bike 20/15 Cal Row 25 Sit Ups Weightlifting: 1. 0:00 – Clean Complex @ 45% 4:00 – Clean Complex @ 50% 8:00 – Clean Complex @ 55% 12:00 – Clean Complex @ 60% Clean Complex (Without Dropping Bar) 3 Rounds:1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean 2. Build to a Quality 10RM Push Jerk 3. Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
THURSDAY: Fitness:
In Pairs for Total Meters 2 Rounds: 4 mins work, 30 rest 1. Ski Erg Meters 2. Prowler Push/Pull 5m 60/40kg *Triple the meters here. 3. Wheelbarrow Push 80/60kg *Double the meters 4. Rope Climb (5m) *Quadruple the meters
Performance:
See Fitness Gymnastics: Ring Swings and Kipping Ring Dips (Check out our Gymnastics schedule here: )
FRIDAY: Fitness: 1. Clean and Jerk - Heavy Single 2. 30 Squat Clean and Jerks at 70% or 10 Min AMRAP 5 Strict Pull Ups / Ring Rows 10 Deadlifts 82.5/60kg 15 Calorie Bike Performance: 1. Clean and Jerk - Heavy Single 2. For time: 30 Squat Clean & Jerks, 70/47.5kg Post results to Beyond the Whiteboard.
SATURDAY: GYM CLOSED FOR THE CHRISTMAS PARTY!! Check here for details.
SUNDAY: Gym closed for Christmas Party Hangovers
