Week 48: 28 Nov - 2 Dec

Monday, 28 November

Strength: 5 rounds, on the 90 sec
6x (each leg) split squat
12x box jump 24/20"

WOD: alternating Tabata (8 min)

Air Squat
Burpee


Tuesday, 29 November

Skill: Handstand stuff; 4 rounds: 30 sec on/off
min 1: handstand weight shift/shoulder taps
min 2: slow kipping on bar
min 3: wall-facing handstand hold/handstand walk attempt

WOD: AMRAP 15: 3-6-9-12...
KB Swing
T2B
calorie row
pullups


Wednesday, 30 November

Push press
3-3-3-3-3

WOD: 3RFT
500m row
40x wallball
30x abmat situps
20x thruster (75/55)


Thursday, 1 December

Skill: Muscle-up Transitions (30-40 seconds of work at each station)
min 1: Kipping min 2: floor Transitions min 3: Dips min 4: Ring Rows

WOD: Alternating Gymnastics push/pull Pullups: 10-9-8-7-6-5-4-3-2-1 Ring pushups: 1-2-3-4-5-6-7-8-9-10


Friday, 2 December

Strength: Deadlift 
EMOM 16 min
odd: 8x @60%1RM
even: 10x box jump

Skill: GHD
3 Rounds, NFT
10-15x back extension
10-15x GHD situp
10-15x hamstring curls

Week 47: 21 - 25 November

Monday, 21 November

WOD: 5k run! yay!


Tuesday, 22 November

Strength: Front Squat
3-3-3-3-3-3

WOD: 5RFT
250m row
5x bear complex (115/85)
50x Double Unders
5x bear complex


Wednesday, 23 November

WOD: 'Daniel'
50x pullups
400m run
21x thrusters (95/65)
800m run
21x thrusters
400m run
50x pullups

Week 46: 14 - 18 November

Tuesday, 15 November

Skill: EMOM 10 min
odd: 1-2 rope climb attempt
even: 4-8 HSPU

WOD: 4 RFT
200m run
12x T2B
12x Pushup
12x pullups
12x box jump
2x rope climb


Wednesday, 16 November

Strength: Sumo Deadlift
5-5-5-5-5

WOD: For Time
21-18-15-12-9-6-3
KB Swing
Wallball Shots
ABmat situp

Calorie row

Thursday, 17 November

Warmup/Skill: Agility ladder stuff

WOD: 20 min AMRAP 'Jackie'
1000m row
50x thrusters
30x pullups


Friday, 18 November

Strength: Snatch circuit (EOMOM 12 min)
2x Power Snatch + 2x Squat Snatch + 2x BTN Push Jerk

WOD: 3RFT
400m run
30x alt KB Snatch
20x T2B
10x HSPU

Week 45: 7 - 11 November

Monday, 7 November

Skill: 5 rounds

30 sec arch hold
4-6 slow kip
30 sec hollow rock
8-10 ring row


WOD: Alternating push/pull Gymnastic Strength

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring dips: 1-2-3-4-5-6-7-8-9-10


Tuesday, 8 November

Strength: Front Squat

3-3-3-3-3-3

WOD: 4 RFT

15x over-bar burpee
10x Power Clean @ 155/105
5x Push Press
400m run


Wednesday, 9 November

Skill: EMOM 12 min
odd: 10x alternating KB G2OH
even: 15x Box Jump

WOD: 7 RFT
8x T2B
12x KB Swing


Thursday, 10 November

Strength: Squat Clean + Jerk

EOMOM: 2x Squat Clean + 2x Push Jerk

WOD: AMRAP 10 min

15x Wallballs
20m bear crawl
15x abmat situps
20m bear crawl