Monday 20.08.18
6 Min Amrap
5 High Step Ups EL
10 Hollow Rocks
5 Burpees
In 3 Teams
17 Min Amrap
1000ft Box Push
600m Farmers Carry
60 Burpees Over The Box
Rest 3 Mins
3 Wheels
In your 3 teams
5 mins per stattion for max cals
AD Bike
Row
Ski Erg
Winning Team gets a Barbells Bar Each
Tuesday 21.08.18
In Pairs
Row 5km
Every 2 Mins
100ft OH KB Carry
Winning Pairs Gets a Nocco Each
Wednesday 22.08.18
In Pairs
0-10
75 cal row buy-in
remaining time amrap
20 KB Swings
20 Box Jump Overs
10-20
75 cal row buy-in
remaining time amrap
10 Clean and Jerk @60/40
30 Wall balls
20-30
75 cal buy-in
remaining time amrap
100 Du's
30 HSPU
Winning Team gets a hug from Chase
Thursday 23.08.18
Run 1 Mile
50 Slam Balls
Run 1 mile
2-4-6-8-10-12-14-18 etc
KB Complex
KB Swings
Goblet Squat + KB Curl
Bent Over Row
50 Ft Front Rack Carry
22 Mins Work Time
Complete As Much As You Can
Most Reps Gets a Free T-shirt or Vest
Friday 24.08.18
12 Min Emom
1 - 10 KB Farmers Lunge
2 - 30-50 Du's
Rest 2 Mins
12 Min EMOM
1 - Run 200m
2 - 10-14 Burpees
Rest 2 Mins
12 Min Emom
1 - 10 KB Farmers Lunge
2 - 30-50 Du's
If you complete every round of Du's Unbroken you get a free bag of coffee.