Week beginning 4th October

 

Week beginning 4th October

  November 3, 2019

Session 1:

A.

3 rounds for time:

50 wall balls

40 walking lunges

30 dB stoh (22.5/15)

20 calories

10 devils press (22.5/15)

25 min cap

B.

In pairs

2k row for time

Every 250m

10 synchro burpees

 

 

Session 2:

A.

30 min amrap

In pairs:

15 synchro down ups

100 wall balls (10 each at a time try not to let the ball drop)

15 synchro down up

100 kb swings, resting partner in hang on the rig

15 synchro down ups

100 calories, divided as wish

15 synchro down ups

100 du each/100 plate jumps each

15 synchro down ups

100 dB snatch, resting partner in plank

 

B.

One time only

50/35 calorie all out sprint

Choose one machine and leave your soul on the machine

 

 

Session 3:

A.

Every 2 mins

1: amrap 10 wall balls, 6 box jumps

2: 15 burpees amrap calories in remaining time

3: 400m run – in any remaining time amrap air squats

4: rest

(Stop at 1.50 each round to get be ready for next  round)

 

 

Session 4:

A.

10 rounds for time:

15/10 calories

8 burpees

6 dB snatch (go heavy please 30/22.5)

 

B.

20 sprint ski

40s rest

20s bike sprint

40s rest

20s sprint row

40s rest

X 3 rounds

Session 5:

All sections In pairs 1 go you go full rounds:

A. Amrap 10

200m row + 6 burpee over erg 

3 mins rest 

B. Amrap 10

10 heavy kb swings, 10m goblet walking lunges, 10 goblet squats

3mins rest 

C. Amrap 10

10/8 cal bike + 6 alt dB snatch

* should be fast punchy rounds guys, adjust your reps if needed to maintain intensity*

 

 

B.

Choose 1 machine

1 min max effort test – go hard, (Cheer your partner on)

3 mins rest

Repeat try match/beat your score

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