Week beginning Monday 10th:

 

Week beginning Monday 10th:

  September 9, 2018

Monday: 

A.

4 rounds for time:

50 du 
20 plate gtoh 20/15
25 cal row/ski  (alternate each round)
60s rest 
(22 min cap)
B.
In pairs: 
200/150 cals bike for time
Every 50 cals 400m fun together 
 
Tuesday: 
A.
3x 1 min on 30sec off
Bike cals
Last round- 1 min rest to transition station 
3 x 1 min off 30s off
Wall balls 
Last round- 1 min rest to transition station
3x 1 min on 30s off
Row
Last round- 1 min rest to transition station
3 x 1 min on 30s off 
Box jump overs 
* you get out what you put in on this one! Each min of work you should be moving the full minute, pushing hard, then trying to match your score each round following*
B. 
For time – sprint finisher 
800m run 
50 empty bar thrusters for time (20/15)
 
Friday:
A.
3 rounds for time:
800m run
50 kbs (24/16)
500m row
20 burpees
B.
Abs – coaches choice 
 
Saturday: 
In pairs – work is divided however 1 person working 
100/75 cals bike 
Into: 4 rounds:
30 wall balls
30 heavy Russian kb swings (31/24)
100/75 cals ski
Into: 4 rounds:
30 box jump overs 
30 air squats 
100/75 cals row
Into: 4 rounds 
200m run (together)
30 oh plate lunges (20/10)
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