Monday 01.10.18
.
30 min EMOM
1 - 12-15 Cal Row
2 - 10 Thrusters @50/35
3 - 12 Toes To Bar
Tuesday 02.10.18
.
0-15
Run 1 Mile
75 Wall Balls
30 Burpees Over Wall Ball
.
15-25
In Teams of 3
KB Clean and Carry - 1 matt carry
Every Break in motion
The people not working complete 2 Burpees
.
25-40
Run 1 Mile
75 Wall Balls
30 Burpees Over Wall Ball
Wednesday 03.10.18
.
In Teams of 3
10km Row
One person must be doing a 200m Carry At All Times
What you carry will be given to you before you start.
Thursday 04.10.18
.
5 Min Amrap
10 Shoulder Taps
5 Ring Rows
10 Sit Ups
.
5 Rounds for Quality
10 KB Floor Press
10 Strict Pull Ups or 12 KB Bent Over row
10 Ring Dips or Box Dips
10 KB Close Grip Bicep Curls
.
Then Into
3 Rounds
Run 200m
30 Sec HS Hold
10 Strict Toes To Bar
Friday 05.10.18
.
In Pairs
10 EMOM
10 Burpee Box Overs
Partner Deadlift Hold
Swop after every 10 burpee box overs.
.
10 Min Amrap
100ft Box Push
100 Ft Front Rack Carry
.
10 EMOM
10 Burpee Box Overs
Partner Deadlift Hold