Monday Oct 28
Part A
EMOM x 9
30 sec UHG deadhang
5 Jumping transition. From a box or floor to a rack
2 Headstand Push landing in plank- (teddy bear stand- headstand-push to a plank)
EMOM x 9
5 Russian push ups
5 dips on top of bar
3 strict C2B into 6 Kipping knees up
Part C
Score is the total number of reps
1min Work: 1minute Rest x 4
20sec low dip hold on rings into AMAP push ups
2min rest
1min Work: 1minute Rest x 4
15 sec flexed arm hang into AMAP Ring rows- standard- shoulders under rig with body extended and straight
2min rest
1min Work: 1minute Rest x 4
40sec wall sit into AMAP jumping lunges
Tuesday Oct 29
Part A
30/24 Calorie Air Bike/Row
30 Pull Ups
30/24 Calorie Air Bike/Row
15 Chest to Bar
30/24 Calorie Air Bike/Row
30 Pull Ups
Part B
4 Rounds
10 Weighted Hip Thrust
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise
* Rest 2 minutes between rounds
Wednesday Oct 30
Part A
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
Part B
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
Thursday Oct 31
Every 1:00 (30:00)
Minute 1: 15/12 cal row
Minute 2: 5 Barbell Power Cleans 185/125
Minute 3: 15/12 cal Air Bike or 5 x down and back shuttle runs
Minute 4: 100ft Front Rack DB Carry
Minute 5: Rest
Friday Nov 1
Part A
6 rounds,
every 90 seconds complete:
Level 1: 4-7 Bar Muscle Ups
Level 2: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Level 3: 8-12 Ring Rows
Part B
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
Saturday Nov 2
25 min cap
50-40-30-20-10
Calorie Air Bike
25-20-15-10-5
Handstand Push Ups
21-18-15-12-9
DB Bench Press (50/35)
Women Calories: 40-32-24-16-8
Sunday Nov 3
7 Rounds
20 Lateral Box Step Ups (20)
15 Ring Rows (Or 5 Strict Pull Ups)
15/12 Calorie Row
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