October 19, 2020
Monday 19th OctoberMetcon (5 Rounds for reps)5 rounds of AMRAP 3 rest 1 min between rounds 6 alt DB Power Cleans 6 Pushups 9 Air Squats Warmup: 3 rounds: 7 burpees 7 air squats 7 DB deadlifts 30s plank
October 17, 2020
Saturday 17th OctoberWarm-upwarmup: 3 rounds: 6x Russian Swings 20 High Knees 6x Step-ups Metcon (Time)5RFT: (in pairs or solo 1/2 reps) 50x KBS or DB swings 800m run (400m each) 20x Burpee Box Jumps or Lateral Jump
October 16, 2020
Friday 16th OctoberWarm-up3 rounds: 10 db z-press (single db if need be) 20 bodyweight alt lunges 10s handstand hold/pike on box hold Metcon (Time)21-15-9 HSPU 20x alt DB Goblet Lunges Cap: 8 minutes
October 15, 2020
Thursday 15th OctoberWarm-upWarmup: 3 rounds 10 Toe Touches 10 Air Squats 10 Push Press *lightMetcon (AMRAP - Rounds and Reps)AMRAP15: 10x Burpees 10x Thrusters Rest 1 minute after thrusters
October 14, 2020
Wednesday 14th OctoberWarm-upAlt EMOM6: min 1: 30s Burpees min 2: 30s Press ups min 3: 30s Step ups Metcon (Time)2RFT: 1km run 80x DB Snatch 60x Lateral jumps over DB/jumps 40x Press ups Hard cap: 25 minutes
October 13, 2020
Tuesday 13th OctoberWarm-up60x Single unders 20x Air squats 30x Single unders/double under attempts 20x PVC push press 30x Double unders 20x Broom handle OHS Metcon (AMRAP - Rounds and Reps)AMRAP12: 50x Double Unders 12x Single Arm DB OHS 50x Double Unders 12x Single Arm DB Push Press
October 12, 2020
Monday 12th OctoberWarm-upWarmup: 2 rounds 3 sumo inchworms 15 Banded or light weight good mornings 10 BurpeesMetcon4x6 Stiff Leg Straight Leg Sumo Deadlift - 5 sec descent Superset 4 rounds 9x Slow Hamstring Floor Slides 12x Lunges per leg with weight 15x Straight Leg Sit-Ups Warmup: 2 rounds 3 sumo inchworms 15 Banded or light weight good mornings
October 10, 2020
Saturday 10th OctoberWarm-up3 rounds: Tabata alt Shoulder taps CrunchesMetcon (Time)For Time: 100x Push-ups EMOM 10x Situps
October 9, 2020
Friday 9th OctoberWarm-upAMRAP 2 BURPEES 20 AirSquats into Front Squat DB into Push Press DB into ThrustersMetcon (Time)3RFT: 200m sprint 10x DB Thrusters 22.5/15kg
October 8, 2020
Thursday 8th OctoberWarm-up3 rounds 15 Star jumps 10 Tuck Crunches 10 light DB high pulls (left then right) banded if weight not light enough Metcon (3 Rounds for reps)3 rounds for time (5 minute cap): 30x Double Unders 20x SDHP w/DBs or KBs 10x V-ups repeat total of 3 times 2 min rest between rounds *score is time for each round OR time plus unfinished reps in sec