Week beginning 28th October

 

Week beginning 28th October

  October 27, 2019

Session 1:

In pairs:

1500m row

Into

4 rounds each, IGYG,

8 burpees over dB

10 dB snatch

1500m ski

Into

4 rounds each, IGYG,

8 box jump overs

19 wall balls

100 cals bike

Into

4 rounds each, IGYG,

100m run

10 wall balls

 

 

Session 2:

A.

5 rounds for time:

20 wall balls

20/18 calories

15 burpees

(15 min cap)

 

B.

5 mins rest

5 rounds for time

250m row/ski

25 kb swings

50 du

(15 min cap)

 

 

Session 3:

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 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

 

 

Session 5:

30m amrap

Teams of three:

120 wall balls

120 calories

120 kbs 

120 box jumps 

120 DB snatches

120 air squats 

*One person must always accumulating as many meters as possible on the rower*

WP Facebook Auto Publish Powered By : XYZScripts.com
>