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Week of Workouts 15-21st October 2018

  • Writer: Jason
    Jason
  • Oct 14, 2018
  • 2 min read

 

MONDAY: Fitness: “Wasabi” For Time: 1,000 Meter Run 40 Chest to Bar Pull-ups 30 Front Squats (60/42.5kg) 20 Barbell Facing Burpees Post: Midline 3 Rounds: 30 on 15 off: 30 Tuck Hold: 30 Sec Alt Leg Wall Squat: 30 Superman Hold Performance: Same as Fitness Sweat: 4 Rounds: 30 Seconds on, 90 seconds rest Assualt Bike Calories Row Calories Max Distance Sled Push 100/70kg Ski Calories

 

TUESDAY: Fitness “Two Tone” 30-20-10: Calorie Bike Hang Power Clean (50/35kg) Directly into… 10-20-30: Alternating Kettlebell Step Ups 20/12kg Calorie Row Women complete (24-16-8, 8-16-24) on machines Performance: “Two Tone” 30-20-10: Calorie Bike Hang Power Cleans (60/42.5kg) Directly into… 10-20-30: Alternating Dumbbell Step Ups 22.5/15kg Calorie Row Women complete (24-16-8, 8-16-24) on machines

 

WEDNESDAY: Fitness: 1. Deadlift 3×3 @ 84% 3×2 @ 88% 3×1 @ 92% 2. “Clothesline” 12 Min AMRAP: 2 Push Presses (50/35kg) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (50/35) 4 Toes to Bar 4 Box Jump Overs (24/20)… Up by (2’s) until finish Performance: 1. Deadlift 3×3 @ 84% 3×2 @ 88% 3×1 @ 92% 2. “Clothesline” 12 Min AMRAP: 2 Push Presses (60/42.5kg) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (60/42.5kg) 4 Toes to Bar 4 Box Jump Overs (24/20)… Up by (2’s) until finish Sweat: For time; 3 Rounds: 30/25 Cal Row 30 Russian Kettlebell Swinfs 2 Rounds: 30/25 Calorie Bike 30 Assisted Box Jump Overs 30/24" 1 Round: 30 Calorie Ski 30m Prowler Push 60/40kg

 

THURSDAY: Fitness:

3 Rounds: 200 Meter Farmers Carry (32/20kg) 400 Meter Row 800 Meter Ride

Post: 4x30 Starfish Side Planks, scale to from knee if struggling.

Performance:

See Fitness Gymnastics: Butterfly Pull Ups (Check out our Gymnastics schedule here: )

 

FRIDAY: Fitness: 1. 14 Min AMRAP: 1 Power Snatch (70/47.5kg) 2 Overhead Squats (70/47.5kg) 3 Power Clean and Jerks (70/47.5kg) 40 Double Unders 2. 1 Min Max Ski Calories Performance: See Fitness

 

SATURDAY: Fitness: 'In Pairs: 25 Min AMRAP' E5MOM (starting at 0, run 400m) 50 Calorie Row 50 Burpee Box Jump Overs 30/24" 50 Toes to Rings 50 Double KB Front Squat 32/24kg 50 Calorie Bike

Performance: See Fitness

 

SUNDAY: Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.


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