Week beginning 21st Jan

 

Week beginning 21st Jan

  January 20, 2019

Session 1:

A. 
10 rounds for time:
14 dB snatches 
20 wall balls 
25 du 
(25 min cap) 
B. 
Partner 2500m row – every transition 8 syncro down ups
 
Session2:
A. 4 rounds for time:
500m row/ski
20 plate gtoh (20/10)
12 oh plate alt lunges 
8 burpees plate jumps 
60s rest 
(27 min cap)
 
B. 
100 calories for time, but EMOM
Death by burpees, min 1 – 1 burpee, min 2 -2 burpee etc – 10 min time cap, 
*if you can no longer finish the burpees in the minute to get back on the machine drop 3 burpees, maintain those burpees until the time cap.*
Session 3: (Sw only)
15 min amrap 
500m row/ski
25 wall balls 
200m run
5 min rest 
15 amrap 
25/18 cal bike 
15 heavy Russian swings (32/24) 
10 box jump overs 
 
Session 4:
5 rounds for time:
8 down ups 
10 kbs (24/16)
3 min rest 
5 rft:
10/8 cals 
10 wall balls 
3 min rest 
5 rft:
100m run 
10 dB snatches (22.5/15)
3 min rest 
5 mins max effort Cals bike/ski or row
(These are sprint rounds try push your pace as hard as possible you get lots of rest between) 
 
 
Session 5: (Saturday) 
In pairs 
Minutes 0-6:
As many calories as possible (resting partner must always be bear hugging sandbag/goblet holding kB/holding some
Sort of object)
Minutes 6-9: 
Rest 
Minutes 9-17:
As many rounds as possible 
20 wall balls 
20 burpee box jump overs 
20 plate GTOH
Minutes 17-20:
rest
Minutes 20-26
As many cals as possible (with holds as before)
Minutes 26-29:
Rest 
Minutes 29- 37
As many rounds as possible 
40 du 
20 dB box step over 
20 dB stoh 
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