Week beginning 27th Jan

 

Week beginning 27th Jan

  January 26, 2020

Session 1: 

15 min amrap:
20 wall balls
20/15 cals row
20 box jump overs 
20/15cals bike 
 
5 min rest 
 
15 min amrap 
20-18-16-14……4-2
Burpees 
Sit ups 
Kb swings 
 
Session 2:
A. 
5 mins on
25/18 calories
15 burpees to target 
10 box jump overs 
8 devils press
In remaining time amrap DU 
2 mins rest:
X 4 rounds 
 
B. Grab a machine 
20s easy 
20s moderate 
20s HARD AS 
60s rest 
X4 rounds 
 
 
Session 3:
A. Every 4 mins complete:
250m row/ski (alternate)
20 db snatches
10 bbjo 
(Adjust reps if needed should have min 45s rest)
X 5 rounds
 
B. For time: get it done FAST AS YOU CAN!
100 du 
80 wall balls 
60 walking lunges 
40 kbs 
200m run
 
 
Session 4: 
In pairs: 
10 min amrap: IGYG full rounds – sprints!
10 empty bar thrusters 
8 burpee over dB 
6 dB snatch 25/20 – (try go heavier today 
folkes)
3 min rest: 
In 10 mins complete:
100 wall balls 
100 box jumps 
In any remaining tome as many cals row between pair as poss 
3 min rest
10 min amrap:
400m run together 
40/30 cal bike
10 synchro down ups 
200m run together
30/20 cal bike 
10 synchro down ups 
100m run together
20/10 cal bike 
10 synchro down ups 
 
 
Session 5: (Saturday)
A.
In pairs:
Buy in:
150/120 cals bike/row (if on rower 175/150)
Then complete: 
5 rounds of:
50 wall balls
25 box jump overs 
12 burpees
Cash out:
150 cals bike/row – use different machine if possible 
 

B.
Alternating Tabata 
Plate over head hold 
Air squats 
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