Week beginning 31st Dec

 

Week beginning 31st Dec

  December 31, 2018

New Year’s Eve:

In pairs: 

15 min amrap 

40 calories
40 dB hang c&j
40 calories (different machine)
40 devils press
*divide work however*
 
5 mins rest 
 
In pairs:
15 mins amrap 
I go you go full round 
100m run 
10 wall balls 
6 box jumps 
*these are fast and hard rounds guys! Push hard* 
 
3 mins rest 
 
5 mins 
In pairs 
As many burpees as possible. 1 working at a time 

Session 2:

10min amrap
2 wall balls
2 burpees
2 box jumps 
4,4,4
6,6,6 etc etc 
 
3 mins rest 
 
10min amrap 
60 du 
20 dB snatch 
10 dB goblet squats 
 
3 min rest 
 
10min emom 
30s on 
30s off 
Calories bike/row/ski
 
Session 3:
A.
2mins on
30 wall balls then remaining times amrap calories
1 min rest 
2mins on 
30 kbs then remaining times amrap calories (different machine)
1min rest 
X 3
 
B.
For time:
800m run
30 burpees
400m run 
15 burpees 
200m run
 
Session 4:
A.
‘Karen’ -150 wall balls 
straight into 
‘Annie’ 50-40-30-20-10 
du
sit ups 
 
b. 
60 cals
2 min rest 
30 cals
1 min rest 
15 cals 
 
 
Session 5: Saturday
In teams of three:
30 min amrap
150/100 cals 
120 wall balls
100/75 cals
120 box jump overs 
75/50 cals
200 double unders (75 singles each)
100/75 cals
120 alt dB snatch 
150/100 cals 
 *stratford alternate between ski and row* 
*every 4 mins teams perform 6 syncro down ups*
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