W/C Monday 24th Sept

Monday 24th


Part A:


Build to a heavy single Strict Press (from floor)


Part B:

For Time:


  • 30 Burpee Box Jump Overs 24” / 20”

  • 40 T2B (K2E scale)

  • 100 DU (2:1 scale)




Tuesday 25th


Part A:


Build to a heavy complex of:


1 Cluster + 1 Hang Cluster



Part B:

15 Min AMRAP:


  • 250 M Row / Ski

  • 25 Wall Balls 9 / 6

  • 15 Pull Ups




Wednesday 26th




Part A:

8 Min EMOM 5 Deficit HSPU

Part B:


3 Rounds for Time:

  • 400 m Run

  • 9 Deadlifts

  • 6 Hang Cleans

  • 3 STOH

M - 90kg F - 70kg





Thursday 27th


Part A:

1 Min On / 1 Min Off

OR

As a pair Rest as long as other person is working then straight in and begin.

Row 200m X 8


Part B:

“Isobel”

30 Snatches 60 / 40KG





Friday 28th

As a Pair (Split ALL work as needed)

40 min AMRAP:

  • 1600 M (1 Mile) Ski/Bike/Row/Run

  • 45 Thrusters 42.5 / 30KG

  • 55 DB Snatch 22.5 / 15KG

  • 65 Burpees



Saturday 29th


Part A:

4 X 10 Back Squat (Building)


Part B:

For Time:

25-15-10

  • Back Squat 60 / 40KG

  • SDHP




Sunday 30th

40 Min Rolling Clock:


0:00-10:00

AMRAP:

  • 21 Sit Ups

  • 15 Power Cleans 40 / 25KG

  • 9 Overhead Lunges 40 / 25KG


10:00 - 20:00

Build to a heavy Clean (Athletes Choice)


20:00 - 30:00

AMRAP:

  • 21 Sit Ups

  • 15 Power Snatch 30 / 25KG

  • 9 Overhead Lunge 30 / 25KG

30:00 - 40:00

Build to a heavy Snatch (Athletes Choice)