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Wednesday 31st October 2018

AMRAP in 4 min: Buy in of 50 Double Unders Then AMRAP in time remaining: 12 Wall Balls 20/14lb 6 Chest to Bar Pull Ups AMRAP in 4 min: Buy in of 50 Double Unders Then AMRAP in time remaining: 12 Wall Balls 20/14lb 6 Toes to Bar AMRAP in 4 min: Buy in of 50 Double Unders Then AMRAP in time remaining: 12 Wall Balls 20/14lb 6 Pull Ups

Monday 29th October 2018

Power Snatch + 2 OHS 1-1-1 For Time: 50/35 Cal Row 35 Lateral burpees over the bar 50 Overhead Squats

Saturday 27th October 2018

In Teams of 4, share the reps to complete 3 rounds of: 1km row 60 push ups 40 shoulder to overhead 50/35kg

Friday 26th October 2018

In House Comp Day - AM vs PM Daily Workout is for quality - not time, save your energy for the comp tonight! 4 rounds (not for time) 400m Run 200m Farmer’s Carry 24/16kg KB Rest between rounds

Thursday 25th October 2018

3 rounds for max reps: Power Clean 50/35kg 30 sec, Rest 30 sec Power Clean 50/35kg 25 sec, Rest 35 sec Power Clean 50/35kg 20 sec, Rest 40 sec Power Clean 50/35kg 15 sec, Rest 45 sec Power Clean 50/35kg 10 sec, Rest 50 sec

Tuesday 23rd October 2018

Skills Session then... Alternating EMOM for 18 min: Min 1: 1 Wall Climb Min 2: 10 Pull Ups Min 3: 10 Ball Slams 12/9kg Min 4: 10 Air Squats Min 5: 10 Box Jumps 24/20” Min 6: Rest

Saturday 20th October 2018

5 Rounds for max reps: Minute 1: Wall Ball Shots 20/14lb Minute 2: DB Snatch 22.5/15kg Minute 3: Row (Calories) Minute 4: Rest

Friday 19th October 2018

‘Barmanda’ 9-7-5 Bar Muscle Ups Squat Snatch 60/42.5kg 3) Extra Gains 3 sets: 10 Alternating pistols (add weight if 10 is easy) 15 weighted abmat sit ups 20 Hip extensions

Thursday 18th October 2018

AMRAP in 15 min: 60 Double Unders 30 Kettlebell Swings 24/16kg 15 Hang Power Cleans 42.5/30kg 1 Rope Climb * Rope Climb reps increase by 1 each round, so in round 2 complete 2 rope climbs, in round 3 complete 3 etc etc.

Wednesday 17th October 2018

Deadlift 10-10-5-5-3-3 Superset with DB Box Step Overs 22.5/15kg @ 24/10” 10-10-5-5-3-3 Extra Gains 5-4-3-2-1 Wall Climbs Over head Squats 50/35kg Strict Ring Dips

Tuesday 16th October 2018

Warm up to a heavy 1RM Squat Clean Thruster Bergeron Beep Test Every minute on the minute for as long as possible: 7 Thrusters 35/25kg 7 Pull Ups 7 Burpees **Mandatory working period of 7 min. When you can no longer complete the 21 reps within the minute drop 1 rep off each movement, if you can no longer hold that rep scheme drop it by 1 again until the end of 7 min. If you complete all 21 reps and make more than 7 min, continue until you can no longer complete the 21 reps in the minute then stop.

Saturday 13th October 2018

In Teams of 4 complete: 2km run (relay style) Then 2 x: 100 Front Squats 42.5/30kg 100 KB swings 100 Shoulder to overhead 42.5/30kg 100 Toes to Bar

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