Monday 23rd – 29th April

 

Monday 23rd – 29th April

  April 22, 2018

Monday 23rd:

8min amrap:

250m row 

10 burpee over erg 

 

2 min rest

8 min amrap 

100m run

15 wall balls 

5 high box jumps 

 

2 min rest 

8 min amrap 

70/60 cals on the bike 

in remaining time DB man makers 

 

Tuesday 24th:

a.

1 min max effort ski 

straight into 50 burpees 

4 mins cap

 

2 mins rest 

1 min max effort bike 

straight into 50 box jumps

4 mins cap 

 

2 mins rest 

1 min max effort row 

straight into 75 wall balls 

4 min cap

 

b. 

1 mile run

50 air squats 

11 min cap – scale the run to 800/1200 if you are not completing 1 min under 10 mins

 

Friday 27th:

for time

800m run 

2 rounds of: 

20 KBS 

15/10 cals bike 

600m run 

2 rounds of: 

20 wall balls 

10 burpee box jumps 

400m run 

2 rounds of: 

20 DB stoh

20/15 cal row 

200m run 

 

Saturday 28th:

in pairs:

divided however you wish:

100 DB snatch (22.5/15)

100/80 cals bike 

100 wall balls 

100 cal row 

  • every 2 mins pairs must complete 6 syncro burpee*
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