25/10/16

A. EMOM x 10
7 Thrusters @ 40/25
20 DU

B. EMOM x 10
ODD – 15/10cal row
EVEN – 20 KB swing

C. Teams of 3 – 40 sec work, 20 sec transition
1 person hold two KBs overhead (8/6kg)
1 person hold two KBs in front rack (16/12kg)
1 person hold two KBs like a farmer’s carry (24kg+/16-20kg)
After each 40 seconds change/rotate KB hold variations within your team of 3
Go for 15 minutes so each person does each hold 5 times

21/10/16

10 Rounds:
7 SDHP @ 40/30kg
7 Front Squat @ 40/30kg
7 Shoulder To Overhead @ 40/30kg
*beginners sub for kb sdhp/gob squat if needed

+

B1. Bent-Over Single Arm KB Row; 20 reps/side; x4, rest 60 sec between sides
B2. Leg Lowering Abs; 10 Controlled Reps; x4, rest 60 sec

20/10/16

3 rounds:
10 Bench Press
2 min row @ 85%
rest 2 min between rounds

+

3 rounds:
10 TnG Power Snatch/KB Swing
2 min bike @ 85%
rest 2 min between rounds

+++

C1. Single Leg Glute Bridge; 10 reps/leg; x4, no rest between legs
C2. Side Plank; 60 sec/side; x4, no rest between sides

19/10/16

A. Rope Climb 15 min Tech/Dev

+

///ADV
3 ROUNDS EACH FOR TIME:
75 Double Unders
500m Row
25 Back Squat @ 60/40kg
***Rest 2 min between rounds***

///BEG
3 ROUNDS EACH FOR TIME:
125 Singles
400m Row
25 Back Squat
***Rest 2 min between rounds***

18/10/16

In 6 min:
Row 1km
AMRAP Burpee

+

rest 4 min

+

AMRAP in 6 min:
10 Wallball
10 KB Swing

+

rest 4 min

+

AMRAP in 6 min:
30/20 Cal Bike
50 HR Pushup

+

rest 4 min

+

AMRAP in 6 min:
10 Box Jump @ 24”/20” – STEP DOWN
2 Length Gym KB Carry @ 2x36kg/24kg

+++

FLR 5 min