Monday the 7th to Friday the 11th of October

Monday

100 back squats week 9

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 95kg to 100kg. This is the last increase before the 100 reps for time which will be done next Monday at this weight.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

5/10/15/20/25/30

Box jump overs
Dumbbell pushpress 22/15kg
Situps

OVERTIME

2k row

Minute 1 do 1 burpee, minute 2 do 2 burpees, minute 3 do 3 burpees and so on until the 2k is finished. This is run off a clock, not the timer on the rower.

Tuesday

SKILL – rope climbs – 10 minutes practice

Then

AMRAP 20 minutes
200m run
Max toes to bar or knees to chest
200m run
Max russian kettlebell swings 32/20kg

Overtime

150 cal ski for time

Wednesday

Fran

21/15/9

thrusters 42.5/30kg
pullups

OVERTIME

AMRAP 12 minutes

20 dumbbell snatch
15 cals machine – rotate every round
10 ring rows

Thursday

Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility

Aerobic capacity

5k run

Density

30 minutes of:

10 to 15 dumbbell floor press
3 to 10 strict pullups
20 dumbbell glute bridges
10 cal machine

FRIDAY

20.1!!!!!!

Or

AMRAP 20 MINUTES

30 wallballs
20 burpees
10 power cleans 52/35kg

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