Week beginning 1st October

 

Week beginning 1st October

  September 30, 2018

Monday

8 amrap 

2-4-6-8-10…
Goblet sq 
Kb swings 
Burpees
3 mins rest 
 
8min amrap 
30 double unders 
50m run
15 wall balls
3 mins rest 
 
8 mine emom
15/10 cal bike (or manageable cals)
 
Tuesday:
For time:
A.
400m run
50 wall balls
400m run
50 box jump overs 
400m run
50 double unders 
400m run
(17 min cap)
B. 
Choose 1 machine: 
For time:
100 cals for time 
(125 on the rower) 
 
Friday:
10 rounds for time:
200m run
10 plate gtoh 
6 burpees
 
Saturday:
Warm up:
Coach set up an obstacle course have fun!!!!
 
In teams of 3:
A
In 12 mins you team has to accumulate 
as many cals on the bike
As many wall balls as possible 
As many meters on the rower 
Divide the work how ever you like
 
B.
10 min amrap
Person 1: 400m run
Person 2: bear hug sandbag/dball/plate/ heavy object 
Person 3: rest holds 2x kb in farmers hold
Once person 1 back – switch 
 
 
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