Monday, September 30th - Saturday, October 5th

We have had some complaints from the neighbors about the noise when the medicine balls drop from the wall to the floor. If you would kindly catch your medicine balls after your last rep of each set and set them down, the neighbors would appreciate it.

Monday

(A) Hang clean- 10 x 2 OTM

(B) Back squat - 5 x 3 OT2M

(C)

  • Row 300 @ 70% RPE

  • Row 400 @ 80% RPE

  • Row 500 @ 90% RPE

Tuesday

(A) 0:00 - 15:00 - assault bike*

*stop every 3rd minute and do 30s plank

16:00 - 24:00

  • (B1) Ab wheel - 3 x 8 - 10

  • (B2) Glute bridge - 3 x 20s

  • (B3) Hollow hold - 3 x 20s


25:00 - 40:00 - Row*

*stop every 3rd minute and do 15s/each side plank

Wednesday

(A1) Push press - 5 x 6 - 8

(A2) Strict pull up - 5 x 6 - 8

(B) 20 minutes

  • 12 - 16 half kneeling Arnold press

  • Max (-1) pull ups

  • 6 - 10 V ups

  • 25 - 35 double unders

Thursday

(A1) box jump 5 x 5

(A2) deadlift - 5 x 2

(B) 16 x alternating 20:40

  • Thrusters

  • Burpees over bar

Friday

40 minute time cap

  • Run 1200m

  • Row 1500m

  • 1.5 miles Assault bike

  • Run 800m

  • Row 1k

  • 1 mile assault bike

  • Run 400m

  • Row 500m

  • 1/2 mile assault bike

Saturday

“Filthy 50”

50 reps of each exercise

  • Jumping pull ups

  • box jumps, 24/20”

  • walking lunges

  • kettlebell swings, 16/12kg

  • knees to elbow

  • back extension

  • push press, 45/35lbs

  • wall ball, 20/14lbs*

  • burpees

  • double unders


*please catch you medicine ball and set it down, instead of letting it fall from the wall to the ground