October 2020

A) 0 – 8:00 AMRAP 100m Suitcase Carry (1 x 24/16kg) 10 Weighted Stepups (24/16kg)   B) 10:00 - 20:00 E2M x 5   16 KB Front Rack Lunges (1 x 24/16kg) 8 Ring Rows   C) 20:00 - 28:00 Row for metres   - recovery row or go for gold [vc_row css_animation=""...

Choose two of the three options. The goal is to go heavier than last week on the lifts.   A) Bench Press 8-8-6-6-4-4-4   B) Back Squat 8-8-6-6-4-4-4   C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...

A) Clean + Hang Clean + Power Clean + Hang Power Clean   ---------------------   then   B) Front Squat 4 – 4 – 4 – 4 - 4   or   C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...

2 x 10 minute AMRAPs   12-10-8-6-4 reps of:   A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups   B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits   - if you finish the sets of 4 go back to the 12s and continue until the 10...

5 rft:   25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar   25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar   25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar   
Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

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