14.10.2019 – Monday
a) “Tumilson”
8 rounds for time
200m run
11 db burpee deadlifts 22,5/17,5
b) Amrap 8min (teams of 2)
100m db farmers carry 22,5/17,5
*partner holds plank
15.10.2019 – Tuesday
a) 5 sets
5 back squats (start @ 70% of 1rm and climb up in weight)
a) Scaled Back squat climbing to 1 RM of the day.
b) For time:
150 double unders
then
5 rounds of
20/15cal row
20 wall balls 20/14
then
150 double unders
rx+ 30/20
scaled 6/4 kilo 25 Burpees
16.10.2019 – Wednesday
a) 5 sets
10 bench press
(start @ 60% of 1rm and climb up in weight)
*max chin ups between the sets
a) Scaled Bench press climbing to 1 RM of the day.
b) for time
25,20,15,10,5 reps of
D ball over shoulder 35/20
Abmat sit ups
into
5,10,15,20,25 reps of
hand release push ups
Abmat sit ups
RX+ 50/35
17.10.2019 – Thursday
a) 5 sets
10 shoot through
10-12 inverted ring rows
b) 5 rounds for time
24 Kb swings 28/20
24 kb goblet squats 28/20
24 box Step overs 24/20″ 28/20 kilo Kb
18.10.2019 – Friday
In teams of 2 for time
3 rounds of
70/60cal bike
50 Deadlifts 50/35
40 Power cleans 50/35
30 Push press 50/35
20 Box Jump overs 24/20″
RX+65/45
Scaled 40/30
19.10.2019 – Saturday
“Schmalls”
Fot Time:
800m run
then
2 rounds of
50 burpees
40 pull ups
30 alt. pistols
20 Kb swings 24/16
10 handstand push ups
then
800m run
Compare to: 24.04.2014
Scaled:
for time:
800m run
then
2 rounds of
50 burpees
40 pull ups/ring rows
30 alt. kb box step ups 24/20″
20 Kb swings 24/16
10 handstand push ups/hand release push ups
then
800m run
20.10.2019 – Sunday
a) 5 giant sets (on every 3min)
5 front squats (start @60 of 1rm front squat)
5 back squats
10 broad jumps
a) scaled Front squat climbing to 1 RM of the day.
b) For time:
50/35cal bike
35 D-ball over shoulder 35/20
20 D-ball box step overs 35/20 24/20″
35 D-ball over shoulder 35/20
50/35cal Row
RX+50/35
