W/C Monday 8th October

Monday 8th October

Part A:

Build to a heavy 3 rep Back Squat

Part B:

For Time:

  • 50 Wall Balls

  • 50 SDHP 40/25

  • 50 Box Jumps 24” / 20”

  • 50 Cal Ski/Bike/Row

  • 50 Press Ups

  • 50 Back Squats 40 / 25


Tuesday 9th

Part A:

12 Min EMOM

Min 1 - 45 Sec HS Hold

Min 2 - L Side Plank Hold

Min 3 - R Side Plank Hold


Part B:

15 Minute AMRAP

  • 21 KB Swing 24 / 16

  • 15 Burpee Over Bar

  • 9 Sit Up (with KB)



Wednesday 10th


Part A:


5 X 3 Deadlift (Building)



Part B:

3 Rounds For Time


  • Run 800 M

  • 25 Pull Ups

  • 25 DB Snatch 22.5 / 15








Thursday 11th


PartA:

Build to a heavy complex of:


  • 1 Power Clean + 2 Split Jerks



Part B:


10 Min EMOM

Min 1 - 5 Clean and Jerks 70/50

Min 2 - 60 Double Unders (2:1)


REST 2 Mins

10 Min EMOM

Min 1 - 5 Wall Walks

Min 2 - 30 Air Squats





Friday 12th

In Pairs:


0:00 - 14:00 (Alternating Minutes)

  • 100 M Ski/Row/Run

AMRAP

  • Power Snatch 40/30


1 Min Rest


15 Minute AMRAP (Split as needed)

  • 35 Cal Ski/Bike/Row

  • 30 Power Snatch 40 / 30

  • 25 T2B






Saturday 13th

Part A:


8 X 200 M Run (Rest = 1:1)


Part B:

For Time

15-12-9

  • Dips

  • Push Press 60/40





Sunday 14th


40 Minute AMRAP:


Row 800 M

100 Reps by any means:

  • Wall Balls

  • Burpees

  • Power Clean 40/30

  • Pull Ups