Week beginning 7th Jan

 

Week beginning 7th Jan

  January 6, 2019

Session 1: Monday Stratford, Tuesday Sw

15 min amrap:

10 devils press

15 ‘a squats’ https://www.instagram.com/p/BsBQoqLhEkd/

5 min rest

15 min amrap

250m row

10 burpees over the erg

15 heavy Russian kb swings 32/24

 

Session 2: Tuesday Stratford, Wednesday Sw

5 min amrap:

50 Du

25 air squats

12 db snatches 22.5/15

50m sprint

In remaining time as many burpee box jump overs as possible

2 min rest

x 4 rounds

 

B.

1k row sprint for time

3 min rest

1k ski for time

 

Session 3: Thursday Sw

1a.

0 rounds for time:

12/10 calories

8 down ups

6 box jump overs

25 min cap

 

B.

3 x max effort wall balls, 2 min rest between sets

 

Session 4: Friday Sw & Stratford

4 rounds for time:

500m row/ski

40 double unders

30 wall balls

20 burpees

10 devils press

b.

tabata abs straight into tabata air squats 

Session 5; Saturday Sw & Stratford

Teams of 2:

a.

I go you go full rounds, 3 rounds each (6 total)

10 down ups  + 20 double under/30 singles under

400m run together

I go you go full rounds, 3 rounds each

10 wall balls + 10 box jumps overs

400m run together

I go you go full rounds, 3 rounds

200m row/ski + 10 KBS

400m run together

 

B.

6 mins max effort db thrusters with partner – 1 working at a time

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