November 2016

STRENGTH Clean & Jerk 5 x 2 rep Build up to a heavy set of 2 reps WOD Run 800 21 Deadlift (100/70) Run 400 15 Deadlift Run 200 9 Deadlift 15 minute cap

STRENGTH Weighted push up Barbell row 5 x 5 rep WOD 30 Wall ball 20 Toe to bar 10m Handstand walk 3 rounds (14 minute cap) Compare to: 07/10/2016 If you’re unable to do handstand walking yet, scale back to handstand roll outs on the mats and attempt a step or two as you get

STRENGTH Dumbbell lunge 5 x 6 rep We’re going to try working on some lunge strength. There will definitely be big focus on form over absolute weight. Once the basic movement pattern and proper muscle activation occurs, there will be options for advanced versions over coming weeks. WOD Row 600 50 Box jump 40 Sit

STRENGTH One arm row Weighted dip 4 x 5 rep WOD ‘Partner workout’ 100 Wall ball 100 Kettlebell swing (24/16) 100 Double under 100 Shoulder to overhead (42.5/30) 20 minutes, as many rounds as possible *every time reps are broken, team does 3 burpee each The challenge for many will be to finish one round! For

STRENGTH Deadlift 5, 5, 3, 3, 1, 1 Another opportunity for PB’s today! Great to see a bunch of them yesterday for the front squats. WOD 5 Clean & Jerk (60/40) 10 Pull up 8 minutes, as many rounds as possible A shorter intense workout today. Use a weight that allows you to finish the

STRENGTH Front squat 3, 2, 1, 1 WOD Run 400 15 Overhead squat (50/35) 20 Push up 4 rounds

STRENGTH Weighted pull up Push press 5 x 2 rep Remember to keep all 5 sets at the same challenging weight WOD 10 Manmaker (20/15) 20 Kettlebell swing (32/24) 40 Double under 2 rounds (12 minute cap)

GYMNASTICS Tabata handstands WOD 10 minutes to build up clean weight 2 Clean 15 Toe to bar 10 Burpee 6 rounds, 1 exercise every minute The goal is unbroken on the Toe to Bar every set. This means scaling if necessary to complete consecutive kipping reps. The intended result is building endurance in your ability