Week beginning 18th November

 

Week beginning 18th November

  November 17, 2019

Session 1:

10 mins:

12,10,8,6,4,2

Devils press 

Box jump overs 

In remaining time complete as many meters on the rower as possible 

(Don’t sandbag the rower! This would be your ‘score’!)

 

3 min rest

10 min amrap:

25 wall balls 

250m ski

30du

 

3min rest 

10 min 

Every 2 mins x5

20/15 cal bike + 10 down up

*cap at 1.45*

 

 

Session 2.

3 rounds for time:

500m row/ski /1000m concept 2 bike

40 double unders

30 kbs 24/15

200m run

10 burpee box jumps

60s rest 

 

B. 

Partner 200wall balls for time 

10 min cap 

 

Session 3:

15 min amrap in pairs:

IGYG full rounds

10/7 calories 

8 kbs

6 burpees 

 

4 mins rest 

 

15 mins in pairs divided however:

120 wall balls 

120 FR DB walking lunges 

120 dB STOH

120 cals 

 

Session 4

A. 

2 mins on

Amrap 

8/6 cal bike + 10 wall balls 

1min rest 

2 mins on 

Amrap 

25 du + 6 burpee box jumps 

1 min rest 

X 4 rounds 

 

B.

6 rounds of:

 1 min on 1 min rest

Max cals

 

Session 5 

Teams of 3:

A.

5k row for time,

Every 500m 6 syncro burpees + 6 syncro plate gtoh then change working rower

25 min cap

 

B. 

250 wall balls for time – each time the wall ball drops on the floor 100m run as team 

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