Week beginning 4th Feb

 

Week beginning 4th Feb

  February 3, 2019

Session 1:

On a rolling clock:
 
Mins 0-7 amrap 
15 wall balls 
10 Russian swings 32/24
5 high box jumps 30/24inch 
Mins 7- 10 REST
Mins 10-15 
As many cals as possible
Mins 15-17 – REST 
Mins 17-24 amrap
15 dB snatches 
10 burpee over dB
5 dB goblet squats 
Mins 24-27 – REST
Mins 27-32
As many cals as possible different machine 
Mins 33-34 -REST 
Mins 34-41 amrap
15 plate gtoh 
10 plate oh lunges 
5 burpee box jumps 
 
 
Session 2:
5 rounds
30 du 
20 plate gtoh 20/10
10 burpee box jumps 
-15 min cap-
4 min rest 
5 rounds for time 
30 air squats
20 single arm DB hang C&j (10 p/a) 22.5/15
10 down ups
-15 min cap-
4 min rest 
3 mins max calories SPRINT! 
 
 
Session 3:
A.
20-18-16-14….6-4-2
Burpees
Sit ups 
Goblet squats 24/16
 
B.
1k row/ski
2 mins rest 
750m ski/row
1 min rest 
500m row/ski
 
 
Session 4:
A.
2rounds:
1k row/ski
40 wall balls 
100m farmer carry 
30 db snatches 
100 du 
20 burpees 
 
B. 
30 calories bike sprint 
2 mins rest 
20 calories bike sprint
1 min rest 
10 calories bike sprint 
(If not enough bikes, use rower or ski but add 5 cals)
 
 
Session 5: – Saturday 
In pairs:
A.
30 min amrap:
200 double unders 
400m run together 
150 wall balls
200m run together 
100 dB snatches 
100m partner carry- 50m each
50 box jump overs 
B. 
In pairs: 6 mins max effort calories for time. GO HARRRRD!
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