• Jason

Week of Workouts: 12-18th November 2018


MONDAY: Fitness: AMRAP 15: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Front Squats 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: 22.5/15kg Performance: AMRAP 15: 30 Double Unders 10 Kettlebell Cleans 30 Double Unders 10 Kettlebell Front Squats 30 Double Unders 10 Kettlebell Push Presses 30 Double Unders 10 Kettlebell Reverse Lunges 30 Double Unders 10 Kettlebell Thrusters Kettlebells: 24/16kg Sweat: 33, 27, 21, 15, 9 Calorie Bike Calorie Row Calorie Ski Assisted Box Jumps 24/20"

TUESDAY: Fitness AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 15 Toes to Bar 15/10 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 9 Pull-ups 9/6 Calorie Assault Bike Performance: See Fitness

WEDNESDAY: Fitness: 1. 5 Min AMReP Push Ups 2. For Time: 50/40 Calorie Row 25 Lateral Burpees 50 Front Squats (50/35kg) 25 Lateral Burpees 50/40 Calorie Row Performance: 1. 5 Min AMReP Strict Handstand Push Ups 2. For Time: 50/40 Calorie Row 25 Lateral Burpees 50 Overhead Squats (50/35kg) 25 Lateral Burpees 50/40 Calorie Row Sweat: 30 Min EMOM 16 Dumbbell Rows 16 Dumbbell Lunges 16/13 Calorie Ski 16 Weighted Sit Ups 16 Dumbbell Deadlifts 16/13 Calorie Bike

THURSDAY: Fitness:

In Pairs: 9 minutes work, 1 minute rest per movement. Alternate partner each interval.

Calorie Ski: 5, 10, 15, 20, etc

Prowler Push & Pull 60/40kg: 5m, 10m, 15m, 20m, etc

Calorie Bike: 5, 10, 15, 20, etc

Toes to Bar: 5. 10, 15, 20, etc

Performance:

See Fitness Gymnastics: Freestanding Handstand Hold

FRIDAY: Fitness: 1. Deadlift: Heavy Set of 6-4-2 2. “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (102.5/70kg) Performance: See Fitness

SATURDAY: Fitness: 'In Pairs for time: 3 Rounds: 1,000 Meter Row 15 Chest to Bar Pull Ups 21 Burpee Box Jump Overs (24/20) then 15 Rope Climbs 15ft then 60/48 Calorie Row

Performance: In Pairs for time: 3 Rounds: 1,000 Meter Row 10 Bar Muscle-ups 21 Burpee Box Jump Overs (24/20) then 15 Rope Climbs 15ft then 60/48 Calorie Bike Post results to Beyond the Whiteboard.

SUNDAY: Rest Day Open Gym 10am - 12pm