W/C Monday 10th Sept

Monday 10th

Part A - 

Handstand 12 Min EMOM:

  • Min 1 - HS Hold (Against Wall)
  • Min 2 - REST
  • Min 3 - Shoulder Taps
  • Min 4 - REST 
  • Min 5 - HS Walk Practice
  • Min 6 - REST

Part B - 

In Pairs:

Row 500 M (Split evenly)

Into 5 Rounds:

  • 7 Hang Squat Cleans 50 / 35
  • 5 Burpee Box Jump Overs
  • 7 Deadlifts  50 / 35
  • 5 T2B
  • 7 KB Swing 24 / 16
  • 5 m HS Walk

25 Min TIME CAP

(Both must complete each movement before moving on to next)


 

Tuesday 11th 

Part A:

15 mins to build to a heavy complex of:

  • 2 Power Cleans + 2 Hang Power Cleans

Part B:

5 X 4 Min Rounds

  • Run 400 M
  • Max Power Clean 60 / 40

* NO REST BETWEEN ROUNDS

 


 

Wednesday 12th 

 

Part A:

Every 2min for 6 Rounds:

 

  • 3 Back Squats (Building)

Part B:

12 Minute Ladder (2's):

  • 2 Alternating Arm DB Snatch 22.5 / 15
  • 2 Pull Ups

 


 

Thursday 13th 

For Time:

"Filthy 50"ish..

  • 50 Box Jumps 24" / 20"
  • 50 Jumping Pull Ups
  • 50 KB Swings 24 / 16
  • 50 Lunges
  • 50 K2E
  • 50 Push Press 20 / 15
  • 50 Sit Ups
  • 50 Wall Balls 9 / 6
  • 50 Burpees
  • 50 Double Unders

 


 

Friday 14th

In Pairs:

0:00 - 12:00:

AMRAP (Split as needed)

  • 200 M Run
  • 20 Sandbag Squats 60 / 40

12:00 - 15:00:

REST

15:00 - 27:00:

Alternating Rounds:

  • 1 Squat Snatch 50 / 35
  • 2 Sandbag Over Shoulder 60 / 40
  • 3 Air Squats

 


 

Saturday 15th

Part A:

  • 5 X 200 M Row w/ 30 secs Rest
  • 5 X 200 Ski  w/ 30 secs Rest

 

Part B:

7 Min AMRAP:

  • 3 Push Jerks 70 / 50
  • 6 Deadlifts 90 / 70

 


 

 

Sunday 16th 

 

30 Minute AMRAP:

  • 1000 M Run
  • 50 Hand Release Press Ups
  • 100 Double Unders
  • 50 Weighted Sit Ups 20 / 15
  • 1000 M Row