Week beginning 7th October

 

Week beginning 7th October

  October 6, 2019

Session 1:

8 min amrap:

200m run

10 burpee box jumps

10 DB thrusters

3 mins rest

8 min amrap

25/20 cals

30 du

15 plate gtoh

3 mins rest

8 min amrap

2,4,6,8….etc

Air squat

Push up

Kbs

 

Session 2:

a. 5 mins on, 1 min rest for 4 rounds:

20 DB thrusters 

15 box jumps 

200m run 

in remaining time ski/bike/row 

 

B. 

21,15,9

Burpees

Air squats

Plate gtoh

(Sprint this one guys, balls to the metaphorical wall)

 

 

Session 3:

a.

2 rounds

800m run, 

50 wall balls 

50 double unders 

2 min rest

 

2 rounds:

400m run 

25 wall balls 

25 double unders

1 min rest 

 

2 rounds:

200m run 

12 wall balls 

10 double unders 

 

Session 4: 

Emom 20

  1. 15-20 wall balls 
  2. 200m run 
  3. 8-15 cal bike 
  4. 50 DU

*scale/adjust reps as needed – work till the 45seconds * 

 

b. in pairs 

150 kbs divided however

every minute on the min 10 syncro air squats 

 

Session 5:

In pairs

3 rounds each:

I go you Go full rounds.

6 db h c&j  per arm

6 burpee  over db

10 db dB goblet squat (15/22.5) 

400m run together 

3 rounds each

10 wall balls 

6 box jumps 

10 heavy kb swings (32/24)

400m run together

3 rounds each

8 burpee to bar 

10 plate GTOH

10/8cal bike/ski

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