Workouts 7-11 Oct

Monday:

Elevated Hand Release Push-ups / Pull-up cris cross

10 Push ups   1 Pull-up

9  Push ups   2 Pull-ups
8  Push ups   3 Pull-ups
Continue until
1  Push ups  10 Pull-ups

7x400M Sprints (2.5 laps upstairs)

These are done in 3 minute sets run 400M as fast as you can and use the remaining time to rest.

Tuesday:

" Suffering Bastard "
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts

Wednesday:

 

3x3 heavy shoulders

AMRAP 20 min:

5 thrusters

10 toe to bar

15 Kettlebell Swing

 

Thursday:

 

IG Training day we will not be there

 

"Sean"

11 chest to bar pull-ups

22 front squats (45/75)

10 rounds for time

 

Friday: (Training holiday)

5x5 Front Squats (we will come up with an alternate for the guys that showed up on thursday)

“Burpindy”

20 Min AMRAP

5 Burpees

10 Push-ups

15 Squats