Week beginning 11th March

 

Week beginning 11th March

  March 10, 2019

Session 1:

A. 
In 3 mins complete 
100m run
40 du 
12 burpees 
10 box jump overs 
In your remaining time do as many reps as possible of: 
Round 1 – cals row
Round 2 – wall balls
Round 3 – cals bike
Round 4 – db snatch
Round 5- cals ski
90s rest between rounds.
(Adjust reps accordingly – you should be getting at least 30s on each round to do the amrap reps)
 
B. 
800m run 
10 dB man makers 
400m run 
5 dB man makers 
200m run 
 
 
Session 2:
A. 
20 min amrap:
400m run 
30 wall balls 
200m dball/sandbag/farmer carry
10 devils press (22.5/15) 
 
B. 
3 mins max effort cals 
2 min rest 
2 min max effort cals (diff machine)
1 min rest 
1 min max effort cals (diff machine)
2 min rest 
90s m.e cals
60s rest 
60 m.e cals 
30s rest 
30s m.e cals 
 
Session 3: 
Emom 35:
1. 100-200m run
2. 20 wall balls
3. 20/15 calorie row 
4. 15 burpee box jumps 
5. Rest
*adjust reps as needed to be done by 50s latest each working minute*
 
Session 4:
15 min amrap:
500m row 
12 burpee over the rower 
200m run 
5 mins rest 
15min amrap:
20 dB snatches 
15 box jumps 
20/15 cals bike/ski
 
Session 5:
A. In pairs 
35 syncro down ups 
2k row divided 
25 syncro down ups 
800m run divided 
15 syncro down ups 
100 wall balls divided 
5 syncro down up 
80/65 calories divided 
35 min cap
 
B. In pairs 
In 4 mins as many calories as possible and 
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