Workout of the day

Programming

Thursday 21/10

Skill of the day

Accessory Work:

3 Rounds for Quality:

10/10 Single arm DB Floor press

10/10 Single arm DB Row


6 Minute EMOM:

6-8 Tempo Pushups (3.2.1.1)

Workout of the day

WOD:

In a 5 minute window:

2:00 minute Row @ 20-22 spm

1:00 minute Row @ 24-26 spm

:30 minute Row @ 28+ spm

1:30 Rest


In a 5 minute window:

Run 600m

Rest in the remaining time


x3 Rounds (30 minutes)

Friday 22/10

Skill of the day

Weightlifting:

Every 2:00 minutes x 5

5 Push Press

Taken from floor @ 60-70% 1RM Push Press

Workout of the day

WOD:

Tabata Style (14 minutes)

8 rounds of 20s AMRAP : 10s rest

1) Strict pull ups

2) Push ups

3) Toes to bar

Saturday 23/10

Workout of the day

WOD:

In pairs (YGIG Style):

2-4-6-8 minute AMRAP:

60 Bar facing burpees

40 Overhead squats @ 50/35kg

20 Bar/Ring muscle ups


Rest 2 minutes between each AMRAP. Continue from where you finished in the new AMRAP.


Flow:

2 minute AMRAP, Rest 2 minutes

4 minute AMRAP, Rest 2 minutes

6 minute AMRAP, Rest 2 minutes

8 minute AMRAP. Romeo Done.

Sunday 24/10

Skill of the day

Accessory Work:

10 minutes for quality:

3-6 Feet elevated ring rows

5/5 Single arm DB Press

10 Deadbugs

Workout of the day

WOD:

In pairs, in a 20 minute window complete 2 rounds of:

1km Row

50 Synchro Air Squats

25 Synchro Sit Ups

into

Max cal row in remaining time

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