Week beginning Monday 8th Oct

 

Week beginning Monday 8th Oct

  October 7, 2018

Monday:

50 bike

10 wall balls
100m run
40 bike
20 wall balls 
100m run
30 bike 
30 wall balls
100m run
20 bike 
40 wall balls
100m run
10 bike 
50 wall balls 
100m run
25 mins cap
 
B.
100 du 
50 kbs 
100 du 
50 meters one arm oh head kb carry (switch arms half way)
 
Tuesday: 
Emom 35 -(7 rounds)
1. 20/15 ski cals 
2. 100m run
3. 20/15 cal bike
4. 20 wall balls + 6 box jumps 
5. Rest
– these calories/reps are a guide, you shouldn’t be working much beyond the 45s mark especially in first few rounds, scale as needed to keep the challenge but doable reps
 
 
Fri

4 min amrap
1 min rest 
20 double unders 
10 air squats 
5 burpees 
X 4
 
5 mins rest 
 
For time:
1 Mile run
2 mins rest 
800m run 
1 min rest 
400m run
30s rest 
200m run
 
Saturday:
25 mins amrap:
In pairs dividing work however, 1 person working 
60 calories ski
60 dB snatch (22.5/15 – if you fancy the challenge 25/17.5)
60 cal bike 
60 wall balls 
60 cals row 
* every 3 mins on the min pairs perform 6 syncro down up then continue *
 
5 mins rest 
 
at the 30 mins:
100 burpee box jumps for time (in pairs) 
7 min cap 
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