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

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