Week beginning 17th September

 

Week beginning 17th September

  September 16, 2018

Monday: 

A.

3 mins on, 1 min off:
400m run 
In remaining time amrap:
12 wall balls + 6 box jumps 
X 3
3 mins rest 
3 mins on, 1 min off:
500m row
In remaining time amrap:
10 lateral over erg jumps + 10 air squats 
X3 
5 mins rest, straight into 
8 min emom bike/ski:
20s easy, 20s hard, 20s rest 
 
Tuesday:
A.
20 min amrap:
200m run, 
10 burpees 
100m run with odd  object- sandbag/wallball/kb
10 plate gtoh (20/15)
50m HEAVY farmer carry (2×32/24)
 
B. 10 min emom
20s SPRINT 
40s rest 
Bike/row/ski
Max effort here guys, leave it all on the floor
 
Friday: 
E2mom
1. 400m run
2. 30-40 wall balls
3. 15/10 cal bike + 30 du
4. 10 db box step over + 12 dB stoh (2×20/12.5)
X4 rounds 
 
Saturday:
In pairs – 1 person working at any time
5 mins max effort bike
4 mins max effort 50m shuttle runs (sprint peeps)
3 mins max effort ski 
2 mins max effort burpees 
1 min max effort heavy Russian kbs 
3 mins rest repeat in reverse 
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