W/C 22nd October

Monday 22nd October

Part A:

Build to a heavy 3 Front Squats


Part B :

For Time:

  • 75 Front Squats 42.5 / 30

  • 50 Cal Ski/Bike/Row

  • 25 Burpee Over Bar




Tuesday 23rd


Part A:


8 Min EMOM

3 T2B + 2 C2B + 1 Strict Pull Up (Unbroken)


Part B:


18 Min AMRAP

  • 30 Double Unders

  • 30 KB Swings 24/16

  • 15 Pull Ups

  • 15 Sit Ups




Wednesday 24th

Part A:

3 Sets

:45 L Side Plank

:45 R Side Plank

:45 Flutter Kicks

15 Sec Rest after each movement

1 Min rest between Sets


Part B:


20 Min EMOM


  • Min 1 - 5 Power Cleans 60/40

  • Min 2 - 5 Jerks 60/40

  • Min 3 - 10 Burpees

  • Min 4 - AMREP Clean and Jerk 60/40


Score is total number of C and J


Thursday 25th


Part A:


Build to a heavy Complex of:


  • 1 Snatch + 3 Overhead Squats


Part B:


"Nancy"

5 Rounds

  • 400m Run

  • 15 Overhead Squats 42.5/30





Friday 26th


In Pairs:


0:00 - 5:00

Athlete 1 Builds to heavy Single Bench Press


5:00 - 10:00

Athlete 2 Builds to heavy Single Bench Press



10:00 - 20:00

AMRAP (Split as needed)

  • 21 GTOH 40/30

  • 21 Wall Ball 9/6



20:00 - 30:00

AMRAP (Split as needed)

  • 15 Hang to Overhead 40/30

  • 15 Press Ups


30:00 - 40:00

AMRAP (Split as needed)

  • 9 STOH 40/30

  • 9 Bar Muscle Ups




Saturday 27th


Part A:

10 x 100m Row/Ski/Run (SPRINT)

Rest = 2:1


Part B:

3 Rounds:


  • 200 M Run with Plate 20/15

  • 12 Box Step overs with Plate 20/15

  • 10 Lunges with Plate 20/15

*Every time you put the plate down = 5 Burpees








Sunday 28th



Every 3 Mins until 150 Wall Balls completed


3 Minute Window

  • 12 DB Snatches 22.5/15

  • 10 Cal Ski/Bike/Row

AMREP Wall Balls



Score is total time.