Monday 26th September – Sunday 30th September

 

Monday 26th September – Sunday 30th September

  September 23, 2018

Monday 26th Sept

A – Front Squat Every 2:00 x 5
5 Reps AHAFA

B – 7min window: 400m run buy in:
Then AMRAP:
10 Goblet squats, 24/16kg
10 Box Jumps Overs
Rest 2:00 x 2 rounds.

 

Tuesday 25th Sept

A – Snatch – In a 12min window: Establish a 1 . 1 . 1
(Weightlifting triple, drop, rest 10sec, reset between reps).

B – AMRAP 16 mins
15 wall balls
12 Power Snatch, 35/25kg
9 Burpees Over The Bar

 

Wednesday 26th Sept

A – EMOM 12 mins
1- 5 Push Jerks, 70%
2- Rest
3- 4 Push Jerks, 75%
4- Rest
5 – 3 Push Jerks 80%
6 – Rest

B – Complete – 
10 Deadlifts, 100/70kg
10 HSPU/ Pike Push Ups (Controlled)

Then – 1 min max effort Row for cals 
Rest 2:00 after each round

Same format for ski and bike cals. 

Run 200m max effort – for time

4 total rounds 

 

Thursday 27th Sept

A – Barbell Reverse Lunges 3×12 (6 per leg alternating)
After each set complete – 6-10 V ups or V tucks

B – AMRAP 5mins
3 Strict Pullups
6 GTOH 50/35kg
9 Air Squats
Rest 1 min
Restart and Repeat

 

Friday 28th Sept

A – Clean and Jerk (19mins)
EMOM 4- 4 reps, 70%
Rest 1 min
EMOM 4- 3 reps, 80%
Rest 1 min
EMOM 4- 2 reps, 85%
Rest 1 min
EMOM 4- 1 rep, 90%

B – Amrap 12mins
40 DB Deadlifts, 2 x 22.5/15kg
30 Toes to Bar / 20 Toes to KB to scale (controlled)
20 DB Squats, 2 x 22.5/15kg
10 Bar Muscle Ups (scale to Jumping Bar Mu)

 

Saturday 29th Sept

In teams of 2 – Amrap 30mins
2500m Row or 2000m Ski
100 wall balls
50 Power Cleans, 70/50kg
75 Burpees Over the Bar
50 STOH, 70/ 50kg
50 Toes to Ring / Ab mat sit ups

 

Sunday 30th Sept

A – 15mins Pistol Practice – weighted if RX

B – 3 rounds for time (time cap 18min time cap)
30 Kb Swings 24/16kg
20 Double Unders
400m Run

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