Monday 8th October – Sunday 14th October

 

Monday 8th October – Sunday 14th October

  October 7, 2018

Monday 8th Oct

 

A – Clean and Jerks E2MOM 16mins

E2MOM 4min- 5 reps, 70% (10 reps total)

E2MOM 4min- 4 reps, 80% (8 reps total )

E2MOM 4min- 3 reps, 85% (6 reps total)

E2MOM 4min- 1 rep, 90% (2 reps total)

 

B – 1-10 Reps (time cap 12 mins)

Front Squats 45/30kg (bar from floor)

Burpee Over Bar

 

Tuesday 9th Oct

 

A – 10-15mins Pistols Practice and Technique

B – 7 min per round

2 min Max Effort Row/ Ski/ Bike or 400m Run

Then Amrap 3mins –

12 Deadlifts, 100/ 70

12 Hand Release Push Ups

Rest 2:00

x 4 rounds.

Score is total reps. Add Calories to reps in amrap

 

Wednesday 10th Oct

 

A – Front Squat Every 90seconds x 7

1 Rep AHAFA

*2sec pause in the bottom position*

B – AMRAP 3mins

20 wall balls

15 Pull Ups

AMRAP Remaining Time – STOH, 50/35kg

Rest 60 seconds x 4 rounds

Score = reps of 3min amrap and STOH reps

 

Thursday 11th Oct

 

A – Snatch Double – In a 15min window: Establish a 1 . 1 (drop, reset reps)

B – AMRAP 5mins

5 T2B

10 DB Snatch 22.5/15kg

15 Box Jumps

REST 60secs, Restart and Repeat

Score is rounds and reps per round

 

Friday 12th Oct

 

A – EMOM 12

1- 3 Push Jerks, 80%

2- REST

3- 2 Push Jerks, 85%

4 – REST

5- 1 Push Jerks, 90%

6 – REST

 

B – AMRAP 12mins

24 KB swings 24/16kg

18 Air Squats

12/9 Calories

E2MOM (including 00:00) = 3 Clean and Jerk 60/40kg

 

 

Saturday 13th Oct

 

A – 4 sets

1x KB Front Rack Walking lunge – 12-16 alt reps. Change hands and repeat. AHAFA

 

B – EMOM 20mins (max 45sec work)

  1. 150/200m Row
  2. 12-15 Ab Mat sit ups
  3. 10 KB Snatch, from hang AHAFA (5 right 5 left)
  4. 30-50 DU
  5. REST

 

 

Sunday 14th Oct

 

A – TEAMS of 2 – 30min (1 work rest, split reps as you wish to complete)

 

0-12mins AMRAP in a pair

25 Cals Row

40 Deadlifts, 60/40kg

25 Cals Ski

30 Hang Cleans, 60/40kg

25 Cals Bike

20 Jerks 60/40kgkg

 

12-18mins REST (change weights)

 

18- 30mins AMRAP in a pair

100m Run relay

40 Thrusters 40/25kg

100m Run relay

30 Front Squats 40/25kg

100m Run Relay

20 Push Press 40/25kg

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