Monday 2nd of Oct to Sunday 8th of Oct

Monday

In pairs

20-18-16-14-12-10 – 8

Dumbbell Thrusters 22.5 / 15kg

20 – 18 – 16 – 14 – 12 – 10 – 8

Burpees

Other partner holds

63+ rpm on Bike

52+ rpm on Bike

or

1:50 /500m

2:05 /500m

Tuesday

A)

E2mom x 6, 0:30 strict pull ups

E2mom x 6, 0:30 strict dips

B)

10 min AMRAP :

10 pull ups, 10 press ups 20 sit ups

Wednesday

A)

5 x 5 front squat

B)

30-20-10
Front squat
Front rack lunge (15/15 alternating)
50 / 35

15 min cap

Thursday

A)

Every 90 seconds minutes x 6

18 / 14 Kcal Row

+ Max Push Press 60 / 40

90 seconds rest

 

B)
Tabata hollow hold
Tabata L sit

Friday

Deadlift 8-8-8-8-8

For time
100-80-60-40-20 double unders
20-20-20-20-20 deadlifts (70/50)

Saturday sweat

5 rounds, 1 minute at each station(fight gone bad style)

Push jerk 35/25
Ski erg
American swing 24/16
Assault bike
Squat thrusts
Rest

Saturday strength

Bench 5×5

4x kettle bell floor press (2 kettlebells, alternating arms)

Super set with

Dumbbell bent over row (2 Dumbbells simultaneously, tempo 4002)

Tabata weighted press ups

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