Tuesday Oct 15
Part A
20:00 AMRAP
60/48 Calorie Row
40 GHD Sit Ups (Or V-Ups)
40ft Handstand Walk (Or 4 Wall Walks)
30/24 Calorie Row
30 GHD Sit Ups (Or V-Ups)
30ft Handstand Walk (Or 3 Wall Walks)
15/12 Calorie Row
20 GHD Sit Ups (Or V-Ups)
20ft Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
- 18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. –
Part B
4 rounds:
75ft Isolateral DB Farmers Carry (left)
75ft Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Wednesday Oct 16
Part A
4 Rounds
10 Barbell Back Squat
10 Barbell Romanian Deadlift
10 GHD Nordic (Hamstring) Curl
15 Standing Barbell Calf Raise
-Rest 30 seconds between each movement and 90 sec between rounds
Part B
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set
Thursday Oct 17
Part A
8 rounds:
5 Power Cleans 185/125
12/10 calorie row
5 Front Squats185/125
12/10 calorie row
5 burpee box get overs
Part B
3 rounds
1 min side plank right
10-20 V-Ups
1 min side plank left
1 min rest
Friday Oct 18
Part A
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 2: 8 Muscle Snatch + 4 Snatch Balance
Set 3: 6 Muscle Snatch + 3 Snatch Balance
Set 4: 4 Muscle Snatch + 2 Snatch Balance
Set 5: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unbroken, rest for 1-2 minutes between sets
Part B
“Karen”
150 Wall Balls (20/14)
Saturday Oct 19
Teams of 2
3 Rounds
40/32 Calorie Row
15 Synchro Toes to Bar (or 30 Split)
-rest 4:00-
3 Rounds
40/32 Calorie Row
10 Power Cleans (185/125)
-rest 4:00-
3 Rounds
15 Synchro Toes to Bar (Or 30 Split)
10 Power Cleans (185/125)
Sunday Oct 20
3 Rounds
25/20 Calorie Air Bike
25 Dumbbell Deadlifts (50s/35s)
Then straight into 3000m row
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