Week 3 – 2019

Monday

Thruster 10-8-6-4-2

EMOM x 10
Odd 10 Thrusters 40/30kg
Even 10 Chest to bar pull ups

5 minutes rest 

EMOM x 10 
15/12 Calorie row 
15 Burpees 

Tuesday

 In Teams of 2

20 minute AMRAP

80 Calorie bike
60 Wall balls 9/6kg
40 Devils press 22/15kg
20 Handstand Push ups

Wednesday

3 Rounds 
3 minutes Max calorie row 
2 minutes Max Squat Cleans 
1 Minute  Max Toes to bar 

3 Minutes rest

Thursday

5 rounds 

800m Run
20 Wall ball 
20 Sit ups 
20 Lunges 

Friday

17.1

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

(20 minute time cap)

22/15kg dumbbell 
24/20” box

Recent Posts