Wednesday 21st October
For time in pairs: (30 min cap)
100/80 Cals
75 Synchro Down Ups
75/60 Cals
50 Synchro Down Ups
50/40 Cals
25 Synchro Down Ups
25/20 Cals
Tuesday 20th October
A.) Max Strict Press (40/30)
Max Ring Row
Max Push Press (50/40)
Max Strict Pull Up
Max Push Jerk (60/40)
Max Strict Chest to bar pull ups
-Rest 2 minutes between exercises-
B.) In a 5 minute window complete for time:
100 Wallballs (9/6)
Monday 19th October
A.) Back Squat
- 5x5 @ last weeks weight
B.) 12 Min AMRAP:
7 DB Power Cleans (22.5/15)
7 DB Thrusters
7 Toes to Bar
Friday 16th October
A.) ' Oly Complex'
3 Hang Power Cleans, 2 Front Squats , 1 Jerk
- 20 Minutes Build
B.) For time:
30-20-10
Single Arm Devils Press (22.5/15)
-*25 / 20 Cal after each set*-
Thursday 15th October
A.) Strict or kipping Pull ups / BMU / RMU
- Build to 1 max unbroken set
- work progressions or those who need it
B.) 'Friendly Fran'
3 Rounds
21 Thrusters (50/40)
21 C2B pull ups
Wednesday 14th October
Every 5 Minutes for 30 Minutes:
500/400m Row or 25/18 Cal Bike
5R/5L SA KB Front Rack Squat (32/24)
5 Burpees
Tuesday 13th October
A.) ' Kettlebell Complex'
- 5 1/2 Turkish get up & 10 Kb Strict Press L&R
- 20 Minutes build
B.) For time:
20-18-16-14-12-10
Cals
10-12-14-16-18-20
American KB Swings (32/24)
Monday 12th October
A.) Back Squat
- 4x5 @ last weeks weight
B.) 5 Min AMRAP:
4 Power Cleans (90/65)
4 Front Squats
4 STOH
Friday 09th October
A.) EMOM for 10 Minutes ALT:
1.) 10 Horizontal Ring Rows
2.) 15-20 Banded Lat Pulldowns
B.) 3 Rounds for Max Reps:
1 Min Max DB Floor Press - AHAP
1 Min Max Double Unders
1 Min Max Medball Cleans (9/6)
1 Min Rest
Thursday 08th October
A.) Back Rack Barbell Step Ups
10-10-10-10 - L&R
- Build
B.) For time:
10-9-8-7-6-5-4-3-2-1
Front Squats (42.5/30)
Pull ups