November Wednesday 22nd

Mains Split Jerk 1-1-1 QUALITY REPS!   Workout 21-15-9 Shoulder to Overhead 75/50 Ring Dips Push-ups   RookieFit Deadlift 3 sets of 10 reps Workout 10 Minute AMRAP Run 100m 10 Deadlifts 10 Push-ups  

Tuesday 21st November

3 Rounds 0-3 minutes – Row 500m 3-6 minutes – 50 step-overs 6-9 minutes – Run 500m 9-12 minutes – 35 Burpees   RookieFit 1 Round 0-3 minutes – Row for 2 minutes 3-6 minutes – Step-overs for 2 minutes 6-9 minutes – Run for 2 minutes 9-12 minutes – Straight Arm Burpees for 2 minutes

Monday November 20th

Mains Front squat 7-5-3 Strict pull-ups 4 sets of 6 reps   Workout 21-15-9 Front squat @ 70/50 K/s @ 32/24   RookieFit Tabata Squat Push-ups Rower Ab Mat Ring row

Saturday November 18th

Mains  5 Rounds 1 Full Round is – (2 Rounds of “Cindy” + 1 Round of “DT”)   RookieFit 3 Minute AMRAP 3 SDHP 6 Push-ups 9 Squats rest 1 minute x 5

Friday November 17th

Mains Back squat 3 x 10RM Rest as needed between sets. Press 3 sets of 5 reps   Strict-pull-ups 4 sets of 6 reps   RookieFit Back squat 12-8-6 Kettle swings 5 sets of 10 reps Push press 3 sets of 10 reps Plank 3 sets of 60 seconds  

Thursday November 16th

Box jump for height 7 x 3 reps   Sled work. Heavy set of each. 10m sled push 20m sled drag backward 20m sled drag forward 20m inbetween leg drag 20m rope pull

Wednesday November 15th

Mains In pairs 2 Rounds Run 400m 50 Hang cleans 80/60 Run 400m 50 Hang Power Snatch 60/40 Run together / Partition olympic lifts Remaining time: Coaches choice – Swole, Flexibility, Games RookieFit In Pairs 1 Round Run 400m 100 SDHP Run 400m 100 Kettlebell swings * Run together / Partition movement reps

Tuesday November 14th

Mains Workout 21-18-15-12-9-6-3 Shoulder to overhead @60/40 Jumping lunges (x 2) @ 20 minutes 3-6-9-12-15-18-21 Deadlift @ 80/60 Push-up   RookieFit In pairs 10 minute AMRAP 100m Farmers walk 15 cal row Alternate movements Rest 5 minutes In pairs 8 minute AMRAP 15 Air squats / Partner holds in wall sit Alternate movements

Monday November 13th

Mains Front squat 3-3-3-3-3   Workout 8minute AMRAP 50 Burpee jump-over box max front squats @ 80/60   RookieFit  Tabata Row Step-ups Sit-ups Sdhp Push-ups

Saturday November 11th

Mains “Andy” 25 thruster 50 box jumps 75 deadlifts 2.4km run 75 deadlifts 50 box jumps 25 thrusters RX 50/35 – 24 inch/20 inch   RookieFit AMRAP 15 minutes 20 Push press 30 Step-ups 40 Deadlifts 800m Run 40 Deadlifts 30 Step-ups 20 Push press