Monday 7th – Sunday 13th

 

Monday 7th – Sunday 13th

  May 6, 2018

Monday: 

90s work: 60s rest 
Amrap:
12kbs (24/16)
12 goblet squats 
X  3
Straight into
90s work: 60s rest 
Amrap
10/8cal bike 
10 dB snatch 
X3 
Straight into
90s work: 60s rest 
30du (or 12 burpees)
10 wall balls
 
These are sprints! You get rest try go hard and keep intensity levels high 
 
Tuesday: 
 
8 mins amrap:
100m run
10 burpee box jumps 
10 heavy kb swings 
 
3 mins rest 
 
8 min amrap:
250m row 
10 dB stoh 20/15
10 dB front rack squats 
 
3 min rest 
 
8 min emom:
15/10 cal bik 
(Choose rep scheme you can hold but is a challenge. Don’t cop out) 
 
Friday: 
3 rounds for time 
800m run 
20 burpees 
10 db box step overs (20/15)
5 man makers 
 
Saturday:
In pairs 
20 rounds for time: 
IGYG Full rounds 
10/8 cal bike 
6 burpees 
(If you and your partner are a burpee wizz do 8)
 
Abs finisher of coaches choice 
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