Week beginning 29th Oct

 

Week beginning 29th Oct

  October 28, 2018

Session 1:

8 min amrap:
250m row, 20kbs, 10 burpee over rower
2 min rest 
8min amrap:
200m run, 20 wall balls, 10 jumping lunges 
2 min rest
8 min amrap:
22/15 cal bike, 20 plate GTOH, 10 box jump over 
 
Session 2:
A.
In a 4 min window complete: 
10 dB box step overs 
12 devils press (with burpee)
30 double unders 
In remaining time amrap cals ski/bike/row
2 mins rest 
X4 
B. 8 min emom 
20s sprint machine
40s easy 
 
Session 3.
Minutes 0-3: max effort cals
Minutes 3-4: rest
Minutes 4-12: amrap, 100m run, 10 alt dB snatch, 20m dB overhead lunge – change arms at 10m. 
Minutes 12-13: rest
Minute: 13-16: max effort cals 
Minute 16-17: rest 
Minute 17-25: amrap 100m run, 30 air squats, 10 push ups
Minute 25-26: rest 
Minute 26-29: max effort cals
 
session 4:
21,15,9

Bike 
Kb swings 
Into 
21,15,9
Row
Burpee over box
Into
21,15,9 
Ski
Single arm dB thruster 22.5/15
 
Session 5:
In pairs:
4 rounds for time
400m run together 
75 kbs
50 wall balls 
25 cals 
* after each movement you must complete 8 syncro burpees* 
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