Monday 08.10.18
.
6 Min Amrap
5 Kang Squats - add load
20 Robot Planks
.
Back Squat
Heavy 5
.
Cluster 4,4,4 x 3 @ - 15 sec rest
@72.5% of heavy 5
.
12 Min AMRAP
5-10 Strict Pull Ups
10 RDL
20 Hollow Hold Flutter Kicks
50 DU's
Tuesday 09.10.18
.
2 x
10 SL Hip Bridge Press
3 Turkish Get Ups Each Arm
.
Strict + Push Press
5 + 10
.
3 Rounds
18 Min TC
30 KB Hang Clean and Jerks
30 Burpees
30 Goblet Squats
Wednesday 10.10.18
.
5 Min Amrap
10 KB Swings
5 Box Jumps
10 Sit Ups
.
Deadlift
Heavy 5 - Deadstop
.
Cluster 4,4,4 x 3 - 15 sec rest
@72.5% of heavy 5
.
16 Min EMOM
Alternating Between
1 -
5 pull-ups
10 push-up
15 squats
2 -
10 cal row
3-7 burpee over rower
Thursday 11.10.18
.
2 Rounds
10 SA Push Press ES
15 Hollow Rocks
30 Sec high tempo row
.
Floor Press
5x10
.
Move with purpose
50ft Front Rack + OH Carry EA
20-18-16-14-10 Toes To Bar
Once Complete
50 HSPU for time
Friday 12.10.18
.
6 Min Amrap
20 SA Goblet Lat Lunge
5 Burpee Broad Jumps
.
Front Squat
Heavy 5
.
Cluster 4,4,4 x 3 - 15 sec rest
@72.5% of heavy 5
.
2 Rounds
6 KB Split Squats EL
10 KB RDL
6 Jumping Squats
.
3 Rounds
100ft Box Push
Run 200m