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SUNDAY 1st November
Get out of the gym and rest up ­čÖé

MONDAY 2nd November
Strength
Front squat
20min – 2 rep max

Conditioning
Metcon – 20mins
20 wallballs
15 kb sdhp (24/16)(20/12)(16/10)
10 box jumps
5 rope climb (half way or grounded)

TUESDAY 3rd November
(Free Training day)

WEDNESDAY 4th November
Strength/skill
Power snatch/double unders
9mins – every 90sec: 3 snatches and 20 double unders
Power clean/double unders
9mins – every 90sec: 3 cleans and 20 double unders
OPT-1:
Interval cardio
OPT-2:
Muscle up/handstand walking practice.

THURSDAY 5th November
Strength
Strict press
10min – 1 rep max

Conditioning
Metcon – 30min (partnered)
12 O/H lunges (40/25)(35/20)(30/15)
12 pull ups
100m run
alternate movements with partner

FRIDAY 6th November
Strength
Overhead squat
15mins – doubles (submax)
Backsquat
5mins – sets of 6 (submax)
skill
toes to bar
5 min – prac.

Conditioning
Metcon – for time
45 squat cleans (50/30)(40/25)(30/20)
45 high burpees (jump to high bar)

SATURDAY 7th November
Mystery Saturday

SUNDAY 8th November
Get out of the gym and rest up ­čÖé

MONDAY 9th  November
Conditioning:
At 0:00 (10min cap)
30,20,10 of
Power cleans (40/25)(35/20)(30/15)
wallballs
At 13:00 (10min cap)
30,20,10 of
front squats (40/25)(35/20)(30/15)
pull ups
At 26:00 (10min cap)
30,20,10
S.T.O (40/25)(35/20)(30/15)
Kb swing (24/16)(20/12)(16/10)

TUESDAY 10th November
Strength
Bench
20min – 3 rep max, then 2×20

Conditioning
Metcon – 20mins (partnered)
10 box overs
1 rope climb (3 grounded)
5 power snatch (45/30)(35/25)(30/20)
alternate movements

WEDNESDAY 11th November
Strength
20min – paus 1e squats (tempo) (Max)
Power
Plyo lunges
6min – 4 x 20

Conditioning
Rowing
3 x 500m for total time

THURSDAY 12h November
Strength
Push Press (from ground)/strict pull up
20min – alternate minutes of 5 reps (submax)

Conditioning
Metcon – 15mins
burpee 1,2,3,4,5…etc
toes to bar 1,2,3,4,5…etc

clean and jerk (50/30)(40/25)(30/20) 1,2,3,4,5…etc

FRIDAY 13th November
Strength
Snatch/Clean/Deadlift
25min – 5×5 on each (submax), go every 90sec

Midline
Weighted sit ups 3×20 and side planks 3 x30sec/30sec

Conditioning
For time – lunge one lap of the room, then Double Unders 50,40,30
hspu 15,10,5 then… lunge one lap of the room

SATURDAY 14th November
Mystery Saturday

SUNDAY 15th November
Get out of the gym and rest up ­čÖé

MONDAY 16th November
Strength
Backsquat
5min – warm up to heavy┬átriple (submax)
10min – 3 reps on the minute

Conditioning
Metcon – 16min
3 frontsquats (70/50)(60/40)(50/30)
6 box jumps
9 pull ups
12 push ups

TUESDAY 17th November
Strength
Hang power clean
20min – 5rep max

Conditioning
Metcon – 14min amrap
25 double under
10 single arm KB clean or snatch (appropriate weight)

WEDNESDAY 18th November
Strength
Deadlift and Split Jerk
5min –┬áwork up to heavy doubles
15min – 2 reps of each, every 90sec

Conditioning
Metcon – 2x6min amrap
15 wallball
10 deadlift (80/50)(70/40)(50/30)
5 toes to bar

THURSDAY 19th November
Strength/practice
Hspu
10min – reps on the minute (appropriate to you)
kipping pull ups
10min – reps on the minute (appropriate to you)

Conditioning
shuttle runs

FRIDAY 20th November
Strength/conditioning

Metcon:
12,9,6
Squat clean thruster (70/50)(50/30)(40/25)
Short rope climb (or grounded)
Metcon:
Overhead squat (60/40)(50/30)(40/25) 12,9,6
row (cal) 32,27,18

SATURDAY 21st November
Mystery Saturday and CFBB In House Comp

SUNDAY 22nd November
Get out of the gym and rest up ­čÖé

MONDAY 23rd November
Strength
Power snatch
20min – 3 rep max

Conditioning
Metcon – amrap 15mins
20 Kb lunge
10 wallball
200m run

TUESDAY 24th November
Conditioning
Rowing (partnered)
For time – 400m, 300m, 200m, 100m each
Metcon – 5 x tabata
Tabata push ups
Tabata power cleans (30/20)
Tabata pull ups
Tabata S.T.O (30/20)
Tabata doubleunders

WEDNESDAY 25th November
Strength
Frontsquat
20min – 5,5,5,5,3,3,3,3,1,1,1,1 (submax)

Conditioning
Metcon – 16min cap
Rope climb 4,3,2,1 (12,9,6,3 grounded)
hspu 12,9,6,3
then, in remaining time:
Toes to bar for max reps
OR
Abmat sit ups for max reps

THURSDAY 26th November
Strength
Split jerk
20min – 5 rep max
Midline
plank turn outs 5mins

Conditioning
Metcon – 10mins
2,4,6,8….etc.
kb swings (24/16)(20/12)(16/10)
box jumps

FRIDAY 27th November
Strength
Deadlift
5min – warm up to heavy set of 5 (submax)
10min – 5 reps on the minute

Conditioning
Metcon – 18min
max total reps of:
90sec jumping bar muscle up
90sec deadlift (60/40)(50/30)(40/25)
90sec bearcrawl

SATURDAY 28th November
Mystery Saturday

SUNDAY 29th November
Get up out the gym and rest up ­čÖé

MONDAY 30th November
Strength
Back squat
15min cap – 30 reps for time (115/80)(95/65)(70/40)

Conditioning
Metcon #1 – 7min cap
10 toes to bar
10 s.t.o (50/30)(40/25)(30/20)
Metcon #2 – 7min cap
10 front squat (50/30)(40/25)(30/20)
10 double unders