MONDAY 5 OCTOBER
WOD
AMRAP 7
5 – Burpees
15 – ALT Dumbbell Snatch
Rest 3 Mins
AMRAP 7
5 – Burpees
15 – Dumbbell Goblet Squats
Rest 3 Mins
AMRAP 7
5 – Burpees
15 – Dumbell STOH
TUESDAY 6 OCTOBER
STRENGTH
EMOM 10
3 – Touch and Go Power cleans
WOD
AMRAP 14
36 – Double unders
6 – Power Cleans
WEDNESDAY 7 OCTOBER
CORE
2 Rounds
30 secs Plank (15 secs rest)
30 secs Left Side Plank (15 secs rest)
30 secs Hollow Rocks (15 secs rest)
30 secs Right Side Plank (15 secs rest)
30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)
WOD
AMRAP 9
15 – KB Swings
12 – Box Jump
9 – T2B
Rest 3 mins
AMRAP 6
12 – KB Swings
9 – Box Jump
6 – T2B
Rest 2 mins
AMRAP 3
9 – KB Swings
6 – Box Jump
3 – T2B
THURSDAY 8 OCTOBER
SQUAT
E3MOM (15mins)
10 Back Squats (adding weight every Round)
WOD
AMRAP 10
16 – Unbroken Wall Balls
16 – Reverse DB Lunges
FRIDAY 9 OCTOBER
WOD
4 mins Max Meter Run (around island)
Rest 3 mins (walking, no standing still)
3 mins Max Meter Run (around island)
Rest 2 mins (walking, no standing still)
2 mins mins Max Meter Run (around island)
Rest 1 min (Walking, no standing still)
1 min mins Max Meter Run Max Effort Sprint (around island)
Rest 5 mins
4 mins Max Meter Row
Rest 3 mins (keep moving but very slowly. No dead stop)
3 mins Max Meter Row
Rest 2 mins (keep moving but very slowly. No dead stop)
2 mins mins Max Meter Row
Rest 1 min (keep moving but very slowly. No dead stop)
1 min mins Max Meter Row Max Effort Sprint
SATURDAY 10 OCTOBER
WOD
AMRAP 37
37 – Deadlifts (100/70 or 80/55 or 60/40)
74– Double Unders
37 – Over the bar burpees
74 – Double Unders
37 – Single Arm Devil Press
74 – Double Unders
