Week beginning 11th Nov

 

Week beginning 11th Nov

  November 10, 2019

Session 1:

A.

3 rounds of:

250m row/ski

21 kbs

Into

3 rounds of:

21 wall balls

200m run

Into

3 rounds of:

15 cals

10 burpees to bar

 

B.

Emom 10

15/10 cals / 12/8

*should be finished each round by 45s*

 

Session 2:

A.

50 cals

10 burpees

5 dB thrusters 22.5/15

40 cals

20 burpees

5 dB thrusters

30 cals

30 burpees

5 dB thrusters

20 cals

40 burpees

5 dB thrusters

10 cals

50 burpees

5 dB thrusters

 

B.

1k for for time -gooooo hard!

 

 

Session 3:

A.

20-18-16-14….6-4-2

Burpees

DB hang power c&j

Box jump overs

 

B.

1k row/ski

2 mins rest 

750m ski/row

1 min rest 

500m row/ski

 

 

Session 4:

A.

2rounds:

1k row/ski

40 wall balls 

100m farmer carry 

30 db snatches 

100 du 

20 burpees 

 

B. 

30 calories sprint 

2 mins rest 

20 calories sprint

1 min rest 

10 calories sprint 

 

 

 

Session 5: – Saturday 

In pairs:

A.

30 min amrap:

200 double unders 

400m run together

150 wall balls

200m run together 

100 dB snatches 

100m partner carry- 50m each

50 box jump overs 

*every 3 mins 8 synchro down ups – unless you are on the run*

B. 

In pairs: 6 mins max effort calories for time. GO HARRRRD!

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