Week beginning 3rd Sep

 

Week beginning 3rd Sep

  September 2, 2018

Monday:

5 mins amrap :
100m run
8 burpee box jumps 
8 single arm hang c&j (4per arm) 22.5/15
2 min rest 
X3 
Straight into 
5 min amrap:
40du 
10 wall balls 
10 alt db snatch 
2 mins rest 
X3 
 
Tuesday: 
3 rounds for time:
25/20 cals bike/ski/row
30 wall balls 
15 burpee to bar 
(17 min cap) 
5 min rest 
3 rounds for time:
400m run 
30 kbs 24/16
15 box jump overs 
(12 mins cap) 
 
Friday: 
8 mins amrap 
200m run 
10 burpee over dB
10 dB alt snatch 
3 mins rest 
8 min amrap 
15/10 cal bike 
10 box jump overs 
10 kbs 
3 min rest 
8 min emom 
5 burpees 15 air sq
 
Saturday:
3 rounds for time: 
800m run 
30 wall balls
15 burpees 
100m farmers carry 
30min cap 
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