Monday 22.10.18
.
In Pairs - 7 min work
Row 250m whilst parter completes
10 Goblet Squats - 100ft SA Carry
.
Front Squat
Heavy 4
.
Cluster 3,3,3 x 3 - 15 sec rest
@75% of heavy 4
.
In Pairs I Go You Go
1 min on 1 min off x 6 each
8 KB Snatch
4 Burpee Box Overs
Once the 6 are complete
4 Mins Max Cal Row
Pairs Score is
total rounds and max cals
Tuesday 23.10.18
.
3 Rounds
Row 12 Cals
20 Hollow Rocks
10 Back Extensions
30 Sec Handstand hold
.
For Quality
100 Plank Support KB Row
100 Deficit Press Ups
.
Every 3 Mins Alternate Between
1 - Run 200m
2 - 50-75 Double Unders
.
Finsher
In 2 Teams
10 Mins Max Cals Assault Bike
Wednesday 24.10.18
.
5 Mins Movement
10 Strict T2B
5 Goblet Latteral Lunges ES
5 Empty Bar Back Squat
.
Back Squat
Heavy 3
.
Cluster 2,2,2 x 3 - 15 sec rest
@77.5% of heavy 4
.
24-21-18-15-12-9
Wall Balls
Sit Ups
Box Jump Overs
Thursday 25.10.18
.
3 x
10 Plank Reaches ES
5 Drunken Spiders
30 Sec Side Plank ES
.
Strict + Push Press
3 + 6
.
15-12-9
Power Cleans @60/40
Toes To Bar
Rest 2 Mins
9-12-15
STOH @60/40
Burpees Over The Bar
Friday 26.10.18
.
3 x
10 Adductor Rock Backs EL
5 Staggered Stance RDL EL
5 Box jumps
.
Deadlift
Heavy 3
.
Cluster 2,2,2 x 3 - 15 sec rest
@77.5% of heavy 3
.
In Pairs
3 Rounds Each IGYG
While Partner Runs 200m
1 - Max KB Swings
2 - Max KB Taters
3 - Max KB Swings