Week beginning 14th October

 

Week beginning 14th October

  October 13, 2019

Session 1:

A. 

Intervals – try go hard as you can use the rest to recover and match time

500m row/row/1k concept 2 bike

20 burpees

5 dB clusters (go heavy, only 5!) 22.5/15

3 mins rest 

4 rounds 

 

B. Emom 10 

15 wall balls + 20du/25plate jumps

 

 

Session 2:

A. 10 rounds for time:

15/10 row/ski/bike

10 burpee box jumps 

15 kbs 24/15

 

B.

On either bike/ski/row

10s sprint

60s rest

20s sprint

60s rest

30s sprint

60s rest

40s sprint

60s rest

50s sprint

60s rest

1 min sprint!

 

 

Session 3:

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 

2 min rest

4 min

Max effort row/bike/ski

 

 

Session 4:

A.

5 rounds for time

400m run

15 empty bar thrusters (20/15)

10 burpee box jumps

 

B.

Tabata

Air squats

Tabata

Plate gtoh

 

 

Session 5:

Part A:

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 

(18 min)

5 mins rest 

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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