Monday

Handstand Practice:

10 Minutes working Freestanding or wall supported Handstands

+

Half Kneeling Single Arm DB Press: 8/side x 3 sets

+

Perform 1 Round Every 2 Minutes x 7 Rounds

7 Chest to Bar Pull-ups

5 Power Cleans 185/125

3 Front Squats 185/125

Mandy Drummond
Saturday

30 Minutes As Many Rounds as Possible:

250m Row

15 KB walking lunges steps 16/12KG

10 Pull-ups

Alternate Movements with a partner

Mandy Drummond
Friday

No 5:30AM or 6:30AM classes

9AM/4PM/5:30PM are still on!

+

Gymnastics Strength Work:

A1. Supinate Chest to Bar Chin Up: 5 sets x 2-3 Reps

rest 20s

A2. DB Curl: 5 sets x 12-15 reps

Rest 90s

+

5 Rounds for Time

21 Wall Balls 20/14

15 Toes to bar

Mandy Drummond
Thursday

Happy Thanksgiving!

For Time:

1000m run

50 Deadlifts 95/65

50 Double Unders

40 Push-ups

60 Double Unders

30 Front Squats

70 Double Unders

20 Push Press

80 Double Unders

1000m Run

Mandy Drummond
Wednesday

Strength Training

Perform 1 set every 3 minutes of

7 Front Squats

13 Back Squats

work with 65% of 1rm Front squat

set should take no longer than 90s

+

For Time:

25-20-15-10-5

KB Swings 24/12 kg

5-10-15-20-25

Burpees

Mandy Drummond
Tuesday

Conditioning

10 x 500m row

Alternate rounds with a partner until you complete 10 rounds total.

+

Gymnastics

accumulate 3 minutes in Perfect handstand position

Mandy Drummond
Monday

Olympic weightlifting

Split Jerk: 5 sets x 1 rep

+

Accesspry work

Press from split: 3 sets x 5 reps

+

As Many Reps as Possible

5 Minutes: Single Arm DB Hang Power Clean and Jerk

5 Minutes: Box Jump Overs 24/20

3 Minutes: Single Arm DB Thruster

3 Minutes: Box Jump Overs 24/20

Mandy Drummond
Saturday

With a Partner Complete

10-9-87-6-5-4-3-2-1

Thrusters 95#/65#

Rest 2 minutes

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs 24/20”

Rest 2 minutes

100-80-60-40-20m (10m Increments)

Shuttle Sprints

Each Partner will complete all of the work above, but they will alternate rounds. P1 will complete 10 thrusters, then P2 will complete 10 thrusters, P1 9, P2 9 and so on until you finish all the thrusters. Rest 2 minutes and start the BBJO, following the same pattern, and the same for the shuttle runs

Mandy Drummond
Friday

Strength Training:

Bench Press: 5 sets x 3 reps

Work at 80% of last weeks heavy single

*between every set perform 5-7 Rower Pike ups

+

13 Minutes As Many Rounds as Possible

500m Row

12 Deadlifts 225/155

21 Abmat Sit-ups

Mandy Drummond
Thursday

Strength Training:

Good Morning: 5x5 Across

+

7 Minutes as Mandy Rounds as Possible:

7 Chest to bar Pull-ups

7 Box Jumps

Mandy Drummond