Monday 25th – Sunday 1st

 

Monday 25th – Sunday 1st

  June 24, 2018

Monday: 

In 12 mins – 1 mile run straight into amrap:
15 burpee to bar, 15 kbs
3 mins rest.
In 9 mins – 800m run straight into amrap:
12 wall balls, 12 box jumps
2 mins rest:
In 6 mins – 400m run straight into amrap:
10 burpee to bar, 10 kbs
1 mins rest:
In 3 mins – 200m run straight into amrap:
8 wall balls, 8 box jumps 
*if you are legitimately a slower runner, scale the distance eg: instead of 1 mile – 1200m – should be getting time each round to work into the amrap*
 
Tuesday:
A.
5 rounds for time:
400m run 
20 dB snatch 25/17 (try go a little heavier than normal!)
50m farmers carry 32/24
20 burpee over dB 
B. 
30s on bike
30s rest
30s on row 
30s Rest
30s on ski
X 4 GO HARD THESE ARE SPRINTS!!!
 
Friday:
A.
7 mins work: 3 mins rest x 3 
Rnd 1 row
Rnd 2 bike 
Rnd 3 ski 
 
B. 
150 kbs – each time you put the kb down 
5 down ups 24/16
 
Saturday:
A: amrap 10
20/15 cals bike 
20 plate GTOH 
20 plate oh alternating lunges 
3 min rest
 
B: amrap 10 
400m run 
30 air squats 
20 push ups 
3 min rest 
 
C: emom 10 
10 wall balls + 6 down ups 
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