25.11.2019 – Monday
a) 10,8,6,4,2,1 reps
weighted Ring dips (climbing)
Scaled: Ring dips/Banded ring dips/bench dips
b) Amrap 12min
12 Hand release push up
12 Slamball Cleans 50/35
12 Box jumps 24/20″
Rx+ 70/50
Scaled 35/20
26.11.2019 – Tuesday
a) Back Squat Work up to a 5 rep @ RPE 9/10 (NOT MAX)
Then: 2 x max rep @-15% Tempo 4-0-X-0
Rest 90 seconds between sets
Time Allotted: 16 minutes
b) 4 rounds for time
7 Double DB Thrusters @ 22,5/15 Kg
14 TTB
7 Double DB Snatch @ 22,5/15 Kg
7 Bar Muscle Ups
Time Cap: 15 minutes
27.11.2019 – Wednesday
a) 100 Strict HSPU for time
Time cap: 10 minutes
Scaling Options:
Beginner:
EMOM (or Every 30 seconds)
5 Strict DB presses, seated.
Intermediate:
Box HSPU, sets of 3-5
b) Amrap 14 Min
10 Power Clean @50/35 Kg
10 Burpees over the bar
after 5 rounds, rest 2 minutes
28.11.2019 – Thursday
a) 3 Hang Power Cleans
EMOM 5 minutes
Start at 70%
b) Amrap 20 Min
30 Step-Ups with 22,5/15 Kg DB
30 Cal Row/30 Cal Bike
Every 5 minutes, perform 4 wall
climb
RX+ Perform 15 meter HS walk every 5
minutes
29.11.2019 – Friday
60-50-40-30-20
30-25-20-15-10
10-8-6-4-2
– Double Unders
– Russian KBS @ 32/24
– Front squats 60/40 Kg
Time Cap: 25 minutes
30.11.2019 – Saturday
a)3 sets/arm
5 Tall Kneeling Single arm DB press*
15 meter DB Carry with DBs at forehead height
*Tempo 4-0-X-0
No rest between arms
Rest 2-3 minutes between sets
b) Amrap 15 Min
10 Deadlift @85/60 Kg
15 V-Ups
30 Air squats
Rx+ T2B
Scaled Abmat sit ups
1.12.2019 – Sunday
Advent Calender time! Surprise surprise!
