Week beginning Monday 13th

 

Week beginning Monday 13th

  August 12, 2018

Monday:

A. 

Intervals – try go hard as you can use the rest to recover and match time
500m row 
25 burpees
5 dB clusters (let’s go heavy folks) 22.5/15
3 mins rest 
4 rounds 
B. Emom 10 
15-20 wall balls 
 
Tuesday:
A. 10 rounds for time:
20/15 cal row/ski 
10 burpee box jumps 
15 kbs 24/15
 
B. Abs
 
Friday: 
10 min amrap:
400m run 
25 burpees to bar 
10 dB step overs 
2 min rest 
8 min amrap:
200m run 
15 box jump overs 
10 air sq
2 min reSt
6 min amrap 
100m run 
10 burpee over dB 
10 dB snatch 
 
Saturday:
In pairs – I go you go 
3 mins amrap – 3 mins rest while partner works 
8 wall balls
8 down ups 
5 box jumps 
3 rounds each 
5 mins rest 
Straight into part b – 
100 cal bike 
400m run together
75 cal row 
200m run together 
50 cal ski 
100m run together 
25 syncro air squats 
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