Monday 1st October – Sunday 7th October

 

Monday 1st October – Sunday 7th October

  September 30, 2018

Monday 1st October

A1 – 3×6-10 Strict ring dips or negative lowers
A2- 3×3-6 Strict t2b

B – 6 rounds x 1+2min AMRAP

AMRAP 1min –
10 DB Push Press (AHAP) dual
10 Pull Ups
Then AMRAP 2mins of –
10 DB Box Step Overs (same weight DB as push press)
30 DU
Rest 1:00 between. x 6 rounds.

Score = total reps of 1min AMRAP and 2min AMRAP combined for each round

Tuesday 2nd Oct

A – Front Squat Every 2:00 x 5
3 Reps AHAFA – 1 and 1/4 reps.

B – 4x4min Amrap – Rest 1min between amraps

12/8 cal bike, ski, row or 200m run
8 front squats, 60/40kg (bar from floor)
6 Burpee Over Bar

*for each round use same machine/run*

Wednesday 3rd Oct

A – Snatch (19mins total)
EMOM 4- 4 reps 50%
EMOM 4- 3 reps 60%
EMOM 4- 2 rep 70%
EMOM 4- 1 rep 80%
1:00 Rest/ Transition between EMOMs

B – AMRAP 12mins
10 Power Snatch, 60/40kg
400m Run

Thursday 4th Oct

A – Push Jerk EMOM 12
1- 4 Push Jerks, 75%
2- Rest
3- 3 Push Jerks, 80%
4- Rest
5- 2 Push Jerks, 85%
6- Rest

B – 2 rounds for time (Time cap 15mins)
100 DU
20 Deadlifts 80/55kg
15 Ring push-ups

Friday 5th Oct

A – Teams of 3 (1 working 2 resting)
AMRAP 30mins
50 calories – 1 machine as a team
50 GTOH 60/40kg
50 calories – 1 machine as a team
50 DB Box step overs 22.5/15kg (use 1 box as team)
50 calories – 1 machine as a team
50 wallballs

Saturday 6th Oct

A1 – 3x 5-10 Strict pullups
A2 – 3x 5 Max height seated box jumps

B – AMRAP each movement for 1min max effort, rest 1min after each x3 rounds

A. 1min – DB hang squat cleans 2×22.5/15kg
1min REST
B. 1min – Hollow rocks
1min REST
C. 1min – DB Snatch 22.5/15kg
1min – REST
D. 1min – Row Cals
1min – REST

Sunday 7th Oct

A1 – SL Box Step Downs, weight with KB gob hold if possible 3×12 (6per leg)
A2 – Barbell Z press 3×8-10

B – “Running Cindy”
20min AMRAP

5 Pullups
10 Push Ups (box push ups to scale)
15 Air Squats
200m Run

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