Week beginning 4th March

 

Week beginning 4th March

  March 3, 2019

Session 1:

A:

5 rounds for time:
400m run
20kbs 
12 dB stoh (22.5/15)
6 burpee box jumps 
22 min cap 
 
B: amrap 12
I go you go
15/10 cal bike 
After each interval each 10 syncro burpees 
 
Session 2:
10min emom:
10 down ups + 8 dB STOH
(Find a challenging rep scheme – 45s work)
 
3 min rest 
 
10min amrap 
12/10 cal bike 
20 wall balls 
10 push ups 
 
3 Min rest 
 
10min amrap 
200m run 
15 heavy as poss Russian kb swings 
8 goblet squats – same weight 
 
Session 3:
A.
Every 5 mins 
500m row/ski
20 kb swings 
12 burpee over the erg/a bar for those on ski
In remaining time amrap wall balls 
2 mins rest 
X 4 rounds 
 
B. 
For time: sprint
40/30 cals bike 
150 du 
40/30 cals bike 
 
Session 4:
30 min amrap 
50 burpees
50 box jump overs
50 devils press
50 cals bike/row/ski
50 double unders (each)
400m run (together)
 
Session 5:
In pairs, 
150/100 cals (170/120 for rower)
80 double db c&j, 80 box jump 
400m run together
60 double dB c&j, 60 wall balls 
400m run together 
40 double db c&j, 40 devils press
150/100 cals 
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