W/C Monday 5th November 2018

Monday 5th

Part A – Strength

Competed as a superset (No rest between movements). Rest 2 min betwen sets

3 Sets

10 x Barbell Curl

10 x Chin Ups

3 sets

10 x Single Arm DB Tricep Extension

10 x Narrow Grip Press Ups

Part B – 90s On 30s Off X 10

18/15 - Ski/Bike/Row

AMREP Cluster @ 40/30


Tuesday 6th

Part A – Strength

4 x 6 Pause Front Squat (Building W/ 3 sec Pause in bottom)

Part B – 15 Min AMRAP

200m Ski/Row/Run

12 Box Jumps 24”/20”

12 DB Snatch 22.5/15


Wednesday 7th

Part A – Build to a heavy complex of;

1 Clean + 3 Push Presses + 3 Push Jerks

Part B – 5 Rounds For Time

10 Power Cleans 70/50

20 KB Swings 24/16

30 Wall Balls 9 / 6


Thursday 8th

Part A – 8 Min EMOM

Min 1 – 30 Sec Max Reps T2B

Min 2 – 30 Max Reps HSPU

Part B – For Time;

21-15-9

T2B

HSPU

*50 Double Unders after each set


Friday 9th

In teams of 2

0:00 – 15:00

AMRAP (Split as needed)

60 Double Unders

30 Cal Ski/Bike/Row

25 Power Snatch 40/30

15:00 – 20:00

REST / SET UP

20:00 – 40:00 (in teams of 4)

AMRAP (Split as needed)

15 Sync Burpees Over Bar (Pair 1) – Use seperate bar with plates on.

30 Barbell Worm Thrusters 20kg bar ALL (Pairs – 2 Work /2 Rest split as needed)

15 Sync K2E (Pair 2)


Saturday 10th

Part A – 5 Attempts at a max distance HS Walk

Part B – 3 Rounds

1 Lap Run

10m HS Walk OR 30m Bear Crawl

20 Pull Ups


Sunday 11th

35 Minute AMRAP

30-20-10

Air Squats

GTOH 40/25