Engine Week 2.0 (Monday 30th October - Sunday 5th November)

Monday 30th October

Rolling Clock
0:00 to 15:00 AMRAP

Ski 300m OR Row 500m
25 DB Snatch 22.5/15

15:00 – 20:00
REST

20:00 – 35:00 AMRAP
30 Burpees
25 Box Jump Overs 24/20


Tuesday 31st October

Happy Halloween!
In Pairs for time;

100 Double Unders (Each) 2:1
Row/Bike 300 Calories
100 Pull Ups
Row/Bike 300 Calories
100 GTOH 50/35

Cap: 45 Mins


Wednesday 1st November

40 Minute EMOM
Min 1 – 15 Wall Balls 9/6
Min 2 – 15 SDHP 50/35
Min 3 – 15 Press Ups
Min 4 – 100 M Plate Carry Bear Hug 2 x 15kg
Min 5 – Rest 


Thursday 2nd November

Part A – 
1 Mile Run Time Trial

Part B –
For Time:
Run 1 Lap
50 KB Swings 24/16
Run 1 Lap
50 Sit Ups
Run 1 Lap
50 Air Squats
Run 1 Lap

Cap: 30 Min
Optional: Wear weighted vest


Friday 3rd November

In Teams of  2
30 Min AMRAP

15 Front Rack Lunges 40/30
12 Calorie Row
9 Pull Ups
15 HSPU
12 Calorie Ski/Bike
9 Burpee Over Bar

Straight into
15 Mins to build to 1 RM Power Clean (Combined Total KG)

Split all work as needed


Saturday 4th November

5 Rounds for Time
30 Double Unders (2:1)
15 T2B
10 Over Head Squats 40/30
5 Wall Walks


Sunday 5th November

3 Rounds for Time
Row 1600m
30 DB Push Press 2 x 22.5/15
30 DB Deadlifts 2 x 22.5/15
600 m Sand Bag Run M = 30kg F= 20kg