Monday, September 23rd - Saturday, September 28th

Monday

(A1) Single arm DB Push Press - 5 x 5/side

(A2) Strict pull up - 5 x 4 - 6 @ 31X2

(B) AMRAP in 20 minutes

  • Max (-1) push ups

  • 16 single arm KBS

  • 16 ABMAT sit ups

  • 20 - 30 double unders/50 singles

Tuesday

(A) Hang power snatch or Power snatch - 10 x 2 OTM

(B) Front squat - 10 x 2 OTM

(C) 1/2 mile assault bike

Wednesday

(A1) 3 x 10 - 14 Reverse V up on rower

(A2) 3 x 20 - 30s/each side plank 

(A3) 3 x weighted FLR - 30s 

(B)  2 rounds, 2 minutes at each station, 1 minute rest between each exercise (30 minutes total). Pace yourself on the first round so that you can do more reps/go faster the second time through 

  • row for calories

  • Assault bike for calories

  • max double unders

  • ski erg for calories

  • Run 200m

Thursday

(A1) Deadlift - 6 x 2

(A2) Weighted hanging knee raise - 6 x 8 - 10

(B) 75/50 calories assault bike

Minute 1 - 1 burpee

Minute 2 - 2 burpees

Minute 3 - 3 burpees...

Continue until completing all calories, or until the burpees take up the full minute

Friday

(A) Strict press - 5 x 8 - 10

(B) 5 rounds

  • 20 DB snatch

  • Run 220m

  • 10 pull ups

  • Rest 60s

Saturday

AMRAP in 40 minutes

With a partner, one working at a time, each accumulate:

  • 100 wall ball

  • 100/70 cals row

Rest 3

30, 20 & 10 reps

  • DB push press

  • Assault bike calories