Week beginning 29th Sep

 

Week beginning 29th Sep

  September 29, 2019

Session 1:

 

3 rounds of:

20 cals

15 burpees to bar

Straight into

3 rounds of:

20 db snatches

15 wall balls

Straight into:

3 rounds of:

20m db single oh lunge

15 kb swings

 

 

Session 2:

A.

10 rounds for time:

12/10 calories

16 dB snatches

8 burpees

 

B.

1 mile run for time

50 burpees for Time

12 min cap

 

 

Session 3:

A.

5 rounds for time:

21 cals

15 db thrusters

9 burpee box jumps

 

B.

1 min max du

1 min off

1 min max plate gtoh

1 min rest

1 min max cals1 min rest

X3

 

 

Session 4:

A.

For time

400m run

100 du

30 single arm DB hang c&j (22.5/15)

400m run

100 du

30 DB snatches

400m fun

100 du

30 db box step overs

400m run

(25 min cap)

 

B.

20s max cals bike

40s rest

20s cal row

40s rest

20s max cal ski

40s rest

X3

 

 

Session 5:

A.

In pairs:

30 min amrap:

100 cals

80 wall balls

60 goblet hold alt lunges

40 devils press (backs tight peeps)

200m run together

*in between each movement 15 synchro burpees*

B.

2k row for time

Every 2 mins

20 synchro air squats

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