• Jason

Weekly Workouts 22-28 October 2018


MONDAY: Fitness: 6 Min AMRAP: 1 Toes to Bar 1 Strict Handstand Push Up 2 Toes to Bar 2 Strict Handstand Push Up … Continue to Climb by 1 Rep Each Directly into: 6 Min AMRAP: 1 V Up 1 Push Up 2 V Ups 2 Push Ups … Continue to Climb by 1 Rep Each Performance: AMRAP 6: 1 Strict Toes to Bar 1 Strict Handstand Push-ups 2 Strict Toes to Bar 2 Strict Handstand Push-ups … Continue to Climb by 1 Rep Each Directly Into… AMRAP 6: 1 Toes to Bar 1 Handstand Push-ups 2 Toes to Bar 2 Handstand Push-ups … Continue to Climb by 1 Rep Each Sweat: In Pairs: 5-10-15-20-25-30-35-40-45-50-55-60-55-50-45-40-35-30-25-20-15-10-5 Calorie Row *If you're a female team, skip the middle set of 60.

TUESDAY: Fitness 1. Weighted Chest to Bar Pull Up: 5-4-3-2-2-1-1 2. For Time: 800 Meter Run 20 Power Cleans (82.5/60kg) 20 Burpee Box Jump Overs (24/20) 400 Meter Run 10 Power Cleans (82.5/60kg) 10 Burpee Box Jump Overs (24/20) Performance: See Fitness

WEDNESDAY: Fitness: “Long Gone” 5 Rounds: 50 Seconds work, 10 seconds rest Wallballs (9/6kg) Dumbbell Snatches (22.5/15kg) Calorie Bike Rest Compare to 7/12/17 Sean Sweeney 312 Nadine 253 Performance: See Fitness Sweat: Tabata: 8 Rounds for 20 work, 10 Rest Kettlebell Swings 24/16kg Box Jump Overs 24/20" Ski Erg Calories Goblet Squats 24/16kg Calorie Row

THURSDAY: Fitness:

In teams of 3: 2 Rounds: 4 minutes on, 1 minutes rest for Max Meters Ski Erg *Alt every 250/200m Sandbag Carry 65/45kg *Alt every 50m Sled Push / Pull 100/70kg *Alt every 10m

Performance:

See Fitness Gymnastics: Bar Muscle Ups (Check out our Gymnastics schedule here: )

FRIDAY: Fitness: “Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds of “Chest to Bar Cindy” (5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats) Performance: See Fitness

SATURDAY: Fitness: In Teams of 3: For time: 1 Mile Run 150/120 Calorie Bike 100 Sync Kettlebell Swings 80 Sync Kettlebell Goblet Squats 60 Sync Kettlebell Alternating Lunges *32/24kg Kettlebell Sync Movements require 2 members to be working at once.

Performance: Teams of 3: For Time: 1 Mile Run 150/120 Calorie Bike 100 Hang Power Snatches (60/42.5kg) 80 Overhead Squats (60/42.5kg) 60 Squat Snatches (60/42.5kg)

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