Week beginning 13th Jan

 

Week beginning 13th Jan

  January 12, 2020

Session 1:

A.

For time:

50 cals

50 wall balls

40 cals

40 box jump overs

30 cals

30m double kb lunges

20 cals

20 db thrusters

10 cals

10 devils press

*females  40-30-20-10-05 cals*

 

 

B.

400m run/500m row

30 burpees

200m run/250m row

20 burpees to bar

100m run /150M row

10 burpee pull ups / 10 burpees + 10 ring rows

 

 

Session 2.

Emom 35:

  1. Amrap 3 pull up, 6 push ups, 9 air squats
  2. 15/10 cal row + as many kbs as possible
  3. 200m run
  4. Amrap 8 wall balls, 4 box jumps
  5. Rest

 

Session 3:

A.

10 rounds for time:

15/10 cals

10 burpees

10 db thrusters 22.5/15

B.

100 cals for time on any machine

 

 

Session 4.

2 rounds for time

1k row/ski

50/35 calories rogue bike

200m run

*in between each movement complete 12 down ups + 10 dB snatch*

 

 

Session 5:

In pairs complete:

75 cals

75 burpees

50 cals (diff machine)

50 burpees

25 cals (diff machine)

25 burpees

Every 3 mins – starting on the 0

15 Synchro air squats + 10 synchro plate gtoh

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