Week beginning 5th November

 

Week beginning 5th November

  November 4, 2018

Session 1:

50 wall balls 

400m run 
30 box jumps
20 burpees
10 goblet squats (heavy) 
20 burpees
30 box jumps 
400m run 
50 wall balls
(22 min cap on this part, if at 22 mins you haven’t finished cap there take the rest and continue)
 
3 mins rest 
 
75/50 calories for time sprint
 
Session 2:
2min 1 min rest 
 
1st round: 400m run 
 
2nd round: 500m row 
 
3rd round: 30/20 cal bike 
 
4th round: 25 wall balls + 30 du 
 
*if you aren’t hitting the run in 2min, reduce the distance, on the bike/row go as far as you can*
X3
 
Session 3:
50-40-30-20-10
Du 
Air squats 
Kbs 
Straight into:
4 rounds for time 
400m run 
20 dB snatch 
10 down ups 
 
Session 4:
4 rounds for time (including rest) 

500m row 

25 box jumps
400m run 
25 empty bar thrusters 
1 min rest 
 
Session 5 (Saturday):
In pairs:

2k row 
 
I go you go 10 rounds – 5 each
10 kb swings 
5 burpee box jumps
10 squats 
 
100/75 cal bike
 
Igyg 10 rounds – 5 each
10 wall balls 
5 push ups 
10 jumping lunges
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