Week beginning 17th Dec

 

Week beginning 17th Dec

  December 16, 2018

Session 1.

A.
Amrap of:
10 wall balls, 8 burpees, 6 box jump overs 

3 min amrap of above:
1 min rest 
2 min amrap of above:
1 min rest 
1 min amrap of above:
3 mins rest
X3 rounds 
*start from the top each interval 
 
B.
2 rounds of:
500m row
500m ski 
30/20 cal bike
 
Session 2: 
A.
In pairs, work divided
25min amrap
100 wall balls 
100/80 calories
100 dB snatches
100 dB box step overs
 
 
B. 
In pairs 
10 min row as many meters as possible
– each time you switch pairs 5 syrnco  down ups
 
Session 3:
8 min amrap:
1,2,3,4,5….. etc
Air squats 
Kbs
Sit ups
 
3 min rest
 
8min amrap
250m row
20 wall balls 
10 lateral jumps over the erg
 
3mins rest
 
8min amrap
30 du
20 dB stoh
10 down ups 
 
Session 4:
A: 
3 rounds for time:
1k row
20 devils press 
30 wall balls 
27 min cap
 
B: 
30s work 30s rest x5
Bike 
GO HARD AS YOU CAN 
 
Session 5:

The 12 days of conditioning: 
To be performed like the song 
1, 2-1, 3-2-1, 4-3-2-1 etc etc 
1. 100m run
2. 20 double unders 
3. 3 goblet squats 
4. DB snatch (per arm – 22.5/15)
5. Box jump overs 
6. 60sec max calories (aim 20/12)
7. Kbs (32/20)
8. Jumping lunges
9.  DB thrusters 
10. Burpees 
11.  Wall balls 
12. Push ups
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