Week beginning 28th Jan

 

Week beginning 28th Jan

  January 27, 2019

Session 1:

10 mins:
10,9,8,7….2,1
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 
20/15 cal ski erg 
10 weighted sit ups 
 
3min rest 
10 min 
Every 2 mins x5 
12/8 cal bike + 10 alt dB snatch 22.5/15 
(Adjust as needed cap each round 1.40 latest)
 
 
Session 2.
15 min amrap:
IGYG full rounds
10/7 calories 
8 kbs
6 burpees 
 
4 mins rest 
 
15 mins:
120 wall balls 
120 FR DB walking lunges 
120 dB STOH
120 cals 
 
 
Session 3:
A.
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 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. 
20s ski sprint 
40s rest 
20s bike sprint
40s rest 
20s row sprint 
40s rest 
X 3 rounds 
 
 
Session 5 
Teams of 3:
A.
5k row for time,
Every change 6 syncro burpees + 6 syncro plate gtoh
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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