Week beginning 22nd Oct

 

Week beginning 22nd Oct

  October 20, 2019

Session 1: 

8min amrap:

250m row 

10 burpee over erg 

 

2 min rest

8 min amrap 

100m run

15 wall balls 

5 high box jumps 

 

2 min rest 

8 min amrap 

80/60cals on the bike 

in remaining time DB man makers 

 

2 min rest 

8 min Emom

10-15 down ups
* choose a rep scheme you can hit in 40-45s*

 

Session 2:

a.

5 min amrap

250m ski/row

straight into 50 burpees 

2 mins rest 

5 min amrap

30/22 cal bike

straight into 50 box jump over

(5 mins cap)

2 mins rest 

5 min amrap

100 double unders 

straight into 80 wallballs

(5 min cap)

2 mins rest 

5 min amrap

200m run 

50 dB stoh (22.5/15)

(5 min cap)

Nb. With all these you are aiming to get at least one round done, then anything extra is bonus! Push hard to get the round done

 

b. 

800m run

100m plate oh head carry/2xkb oh carry 

60m walking lunges 

40 squats

20 Russian swings

 

Session 3:

for time:

800m run 

2 rounds of: 

20 KBS 

20/15 cals bike 

600m run 

2 rounds of: 

20 wall balls 

20burpee box jumps 

400m run 

2 rounds of: 

20 DB stoh

20/15 cal row/ski

200m run 

2 rounds of:

20 push ups

20 jumping lunges

 

Session 4:

A. 

50/40 cals bike buy in 

4 rounds for time:

25 wall balls 

20m plate OH walking lunge 

15 sit ups

100m run

50/40 cal bike cash out

 

B. 

In pairs:

3k row for for time

Every 500m, 200m

Run together


Session 5:

in pairs:

3 rounds of:

Partner 1 – 200m run 

20 syncro down ups 

Partner 2 – 200m run 

20 syncro plate GTOH 

Partner 1 – 20/15 cals

40 IGYG box jumps 

Partner 2 – 20/15 cals

40 wall balls 5 reps each try not to let ball drop. 

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