Monday 14 – Sunday 20th

 

Monday 14 – Sunday 20th

  May 13, 2018

Monday:

A:

‘Helen – ish’ 
5 rounds for time:
400m run
21 kbs 
12 dB stoh (22.5/15)
 
B: amrap 12
I go you go
15/10 cal bike 
After each interval each 10 syncro burpees 
 
Tuesday: 
8min emom:
10 down ups 
(Find a rep scheme you can hold for
The 8 mins but will be tough) 
 
2 min rest 
 
8min amrap 
12/10 cal bike 
20 wall balls 
10 push ups 
 
2 Min rest 
 
8min amrap 
100m run 
15 heavy as poss Russian kb swings 
8 goblet squats – same weight 
 
Friday:
A.
Every 5 mins 
500m row
24 air squats
12 burpee over the erg 
In remaining time amrap wall balls 
2 mins rest 
X 4 rounds 
 
B. 
For time: spriiiiiiint!!!!!
40/30 cals bike 
150 du 
40/30 cals bike 
 
Saturday:
 
Coach – get calves super warm! 
Pair triple 3:
3k row, broken however
300 double unders, broken however
5x 400m runs each
 
As regionals kicks off this weekend and our own Josh will be throwing down in Berlin with his team, we will tackle the individual wod, Triple three!
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