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CrossFit Colchester Affiliate Program 01/04/2019

Monday

A. Strength

20 Minutes to work up to a heavy Front Squat

B. Conditioning

AMRAP 20
20 Wallballs@9/6kg
10 T2B
20 Burpees
10 Power Clean@60/40kg
Score = Reps

Coaches Notes:
Aim – Unbroken Sets, scale reps accordingly to achieve this.
Weight – No more than 50%

Tuesday

A. Strength

E4MOM
A.1 4×8 Bench Press@60%
A.2 4×20 Press Ups

Coaches Notes:
Complete A.1 Rest 30seconds complete A.2, go every 4minutes

B. Conditioning

AMRAP 24
In Pairs
400m Run (Both)
40 Alt DB [email protected]/15kg (Split)
400m Row (Split)
40 Box Jump Overs@24/20″ (Split)
Score = Reps

Wednesday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

For Time:
In Pairs
150 Thrusters@60/40kg
(Every time you drop or swap complete 6 Burpees Over Bar)
Score = Time

Thursday

A. Strength

10 EMOM
1 Snatch High Pull + 1 Snatch + 1 Hang Snatch@60/70%

B. Conditioning

For Time:
5 Rounds
8 Power [email protected]/30kg
32 Double Unders
Score = Time

Coaches Notes:
Pick a weight you can cycle sets of 8 with good form, don’t go from moving really well in A. to like a ‘wobbly sausage’ in B.

Friday

A. Strength

E3MOM 5×5 Front Squat@70/80%

Conditioning

For Time:
22-18-14-10
DB [email protected]/15kg
Sit-Ups
Burpees
Sit-Ups
Score = Time

 

Saturday

Conditioning
In Pairs
YGIG

AMRAP 8
5 Deadlifts@120/80kg
5 Burpees Over Bar
5 Bar Muscle Ups
5 Burpees Over Bar
AMRAP 6
5 Power Clean@80/60kg
5 Burpees Over Bar
5 Strict HSPU’s
AMRAP 4
5 STOH@60/40kg
5 Burpees Over Bar

Coaches Notes:
P1 5 Deadlifts
P2 5 Deadlifts
P1 5 Burpees Over Bar
P2 5 Burpees Over Bar
P1 5 Bar Muscle Ups
P2 5 Bar Muscle Ups
P1 5 Burpees Over Bar
P2 5 Burpees Over Bar
Repeat through all 3 AMRAP’s

Coaches Notes:
Pick a weight or scale you can go unbroken.

Sunday

A. Strength

E4MOM 5×3 Squat Clean@80%

B. Conditioning

Strong person with Coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
3 Rounds
400m Run
30 Wallballs@14/9kg
400m Run
30 Alt DB Hang Clean and [email protected]/15kg
Score = Time

 

WEDNESDAY/THURSDAY

EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row

 

FRIDAY

AMRAP 40
In Pairs
1 Mile Run
1500m Row
200 Calorie Bike/Ski
150 Wallballs@9/6kg
100 Burpees
Score = Reps

 

CrossFit Colchester Affiliate Program 25/03/2019

Monday

“19.5”

Tuesday

Conditioning

AMRAP 30
In Pairs
400m Run (Both)
40 Down Ups (Split)
400m Row (Split)
40 Alt Jumping Lunges (Split)
Score = Reps

Wednesday
A. Skill

Bar Muscle Ups

B. Conditioning

For Time:
In Pairs
6 Rounds
32 Heavy Wallball@14/9kg
16 Box Jumps@24/20″
8 Bar Muscle Ups
Score = Time
Time Cap = 24 Minutes

Thursday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 20 Press Ups
3 – 13/10 Calorie Ski Erg
4 – 15 DB Strict Press
5 – 11/8 Calorie Assault Bike
6 – 10 Strict Pull Ups
Score = Reps

 

Friday

A. Strength

E4MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
DB [email protected]/15kg
Down Up
21-18-15-12-9-6-3
Score = Time

 

Saturday

A. Strength

E3MOM 5×4 Strict Press@80/82.5%

B. Conditioning

For Time:
5 Rounds
10 Pull Ups
10 Power [email protected]/30kg
40 Double Unders
Score = Time

Sunday

A. Strength

E4MOM 4×4 Deadlift@80/85%

B. Conditioning

Some heavy weighted walks, carries and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

 

WEDNESDAY/THURSDAY

 

FRIDAY

 

 

CrossFit Colchester Affiliate Program 18/03/2019

Monday

“19.4”

Tuesday

A. Strength

E3MOM 5×2 Bench Press@90%

B. Conditioning

AMRAP 32
In Pairs
3 Rounds
1000m Row
100 Sit Ups
1000m Row
100 Air Squats
Score = Reps

Wednesday

A. Strength

E3MOM 5×5 Thrusters@80/85%

B. Conditioning

AMRAP 8
In Pairs
YGIG
5 Clusters@50/35kg
7 T2B
9 Burpees Over Bar
Score = Reps

Coaches Notes:
P1 5 Clusters
P2 5 Clusters
P1 7 T2B
P2 7 T2B
P1 9 Burpees Over Bar
P2 9 Burpees Over Bar
Repeat

Coaches Notes:
Pick a weight or scale you can go unbroken.

Thursday

A. Strength

For Quality:
4 Rounds
10 Strict Pull Ups
20 Press Ups

B. Conditioning

For Time:
21-15-9
Down Ups
Single Arm DB Strict [email protected]/15kg (Right Arm)
Pull Ups
Single Arm DB Strict [email protected]/15kg (Left Arm)
Score = Time

Friday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Burpees
3 – 15/12 Calorie Assault Bike
4 – 15 Wallballs
5 – 15/12 Calorie Ski
6 – Rest

Saturday

Conditioning

For Time:
In Pairs
800m Row
30 GTOH@80/55kg
60 T2B
20 GTOH@80/55kg
40 T2B
10 GTOH@80/55kg
20 T2B
800m Run
Score = Time

Coaches Notes:
GTOH Weight should be no more than 80% 1RM Power Clean & Push Jerk but can be performed in singles.

Sunday

A. Strength

E4MOM 5×3 Front Squat@80/85%

B. Conditioning

For Time:
21-15-9
Deadlift@100/70kg
Over Bar Burpee
Score = Time

 

Conditioning

MONDAY/TUESDAY

EMOM 32
1 – 15/12 Calorie Row
2 – 15 Down Ups
3 – 15/12 Calorie Assault Bike
4 – 15 Plate GTOH@15/10kg

 

WEDNESDAY/THURSDAY

For Time:
7 Rounds
400m Run
20 Wallballs@9/6kg
10 Burpees
Score = Time

 

FRIDAY

EMOM 32
1 – 24 Alt Lunge
2 – 12 DB [email protected]/15kg (Right Arm)
3 – 24 Double Unders
4 – 12 DB [email protected]/15kg (Left Arm)

 

 

CrossFit Colchester Affiliate Program 11/03/2019

Monday

“19.3”

+

For Time:
30/21 Calorie Row
30 Over Erg Burpee
3o Double Unders
Score = Time
Quickest (strictly) judged time wins some snacks 🙂

Tuesday

A. Strength

20 Minutes to work up to a heavy Squat Snatch or Technique work with Harry and Quinney (yes I call myself Quinney), yay!

B. Conditioning

For Time:
In Teams of 3
60 Calorie Assault Bike, 75 Squat Snatches@50/35kg
60 Calorie Assault Bike, 60 Squat Snatches@60/40kg
60 Calorie Assault Bike, 45 Squat Snatches@70/50kg
60 Calorie Assault Bike, 30 Squat Snatches@80/60kg
Score = Time
20 Minute Time cap 

Wednesday

For Time:
In Pairs
21-15-9
[email protected]/30kg
Pull Ups
15-12-9
GTOH@50/35kg
T2B
12-9-6
STOH@60/40kg
Bar Muscle Ups
Score = Time

I know the video says Monday

Thursday

A. Strength

E4MOM 4×3 Front [email protected]%

B. Conditioning

For Time:
30-20-10
Front Squat@50/35kg
Burpees Over Bar
Score = Time

Friday

A. Strength

E3MOM 5×4 Push Jerk@75/80%

B. Conditioning

3 Rounds
In Pairs
800m Run (Both)
42 KB Swings@32/24kg
24 Pull Ups 
Score = Time

Saturday

Conditioning

AMRAP 30
40 Calorie Row
40 Over Bar Burpee
20 Clusters@50/35kg
20 Pull Ups
20 Strict HSPU’s
20 T2B
Score = Reps

Sunday

A. Strength

E4MOM 4×4 Deadlift@80/85%

B. Conditioning

Some heavy carries, holds and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

5 Rounds
400m Run
24 DB Push [email protected]/15kg
12 Down Ups
200m Run
24 Air Squats
12 Press Ups
Score = Time

 

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

 

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

 

CrossFit Colchester Affiliate Program 04/03/2019

Monday

“19.2”

Barbell Class

E3MOM 4×3 1 Snatch High Pull + 1 Snatch

EMOM 10×1 Snatch@80/85%

Tuesday

A. Strength

E4MOM 4×3 Back [email protected]%

B. Conditioning

For Time:
5 Rounds
14 DB Hang Power Snatch (Right Arm)
7 Burpees
14 DB Hang Power Snatch (Left Arm)
7 Bar Muscle Ups
Score = Time

Wednesday

A. Strength

E3MOM 5×3 Push Jerk@85/90%

B. Conditioning

For Time:
In Pairs
1000m Row
100 Hang Power Clean & [email protected]/30kg
800m Row
80 Hang Power Clean & STOH@50/35kg
600m Row
60 Hang Power Clean & STOH@60/40kg
400m Row
40 Hang Power Clean & STOH@70/50kg
200m Row
20 Hang Power Clean & STOH@80/60kg
Score = Time

Thursday

A. Strength

E3MOM 5×3 Bench Press@85/90%

B. Conditioning

For Time:
Buy In: 800m Run
30-20-10
DB Front [email protected]/15kg
Down Ups
Cash Out: 800m Run
Score = Time

Friday

Conditioning
AMRAP 40
In Teams of 3
200 Calorie Row
200 Calorie Assault Bike
200 Calorie Ski
Score = Reps

Saturday

A. Strength

20 Minutes to work up to a 5RM Thruster

B. Conditioning

AMRAP 15
In Pairs
42-30-18
Thrusters@60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar
Score = Reps

Sunday

A. Strength

E3MOM 5×4 Deadlift@80/82.5%

B. Conditioning

For Time:
5 Rounds
20 Alt Goblet Lunge@32/24kg
15 T2B
20 Russian Swings@32/24kg
15 Sit Ups
Score = Time

Conditioning

TUESDAY

For Time:
21-15-9
Calorie Assault Bike
DB Front Squat@22,5/15kg
Score = Time 

Rest 6 minutes

For Time:
21-15-9
Calorie Row
Over Erg Burpee
Score = Time 

Rest 6 minutes

For Time:
21-15-9
Calorie Ski
Slam Balls
Score = Time

 

WEDNESDAY/THURSDAY

For Time:
800m Run
70 Wallballs@9/6kg
600m Run
50 Wallballs@9/6kg
400m Run
30 Wallballs@9/6kg
200m Run
10 Wallballs@9/6kg
Score = For Time

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16 DB [email protected]/15kg
3 – Rest
4 – 16 Box Jumps@24/20″
5 – 16 DB Hang [email protected]/15kg
6 – Rest

CrossFit Colchester Affiliate Program 25/02/2019

Monday

“19.1”

Tuesday

A. Strength

E4MOM 5×4 BenchPress@80/85%

B. Conditioning

AMRAP 8
In Pairs
YGIG
5 Power Clean@60/40kg
5 Burpee
5 Pull Up
5 Burpee
Score = Reps

 

Wednesday

Conditioning

For Time:
Teams of 3
150 Calorie Row
70 Power CJ@60/40kg
70 Toes to Bar
50 Power CJ@70/50kg
50 Strict HSPU’s
30 Power CJ 80/55kg
30 Bar Muscle-Ups
150 Calorie Row
Score = Time

Thursday

A. Strength

E4MOM 4×3 Back [email protected]%

B. Conditioning

For Time:
3 Rounds
30 [email protected]/30kg
60 Double Unders
Score = Time

Friday

A. Strength

E3MOM 5×4 Push [email protected]%

B. Conditioning
25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 KB Swings@32/24kg
5 – 15/12 Calorie Row

Saturday

Conditioning

For Time:
In Pairs
3 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans@50/35kg
20 Toes to Bar
20 Thrusters@50/35kg

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans@60/40kg
20 Toes to Bar
20 Thrusters@60/40kg

1 Round:
20 Bar Facing Burpees
20 Hang Squat Cleans@70/50kg
20 Toes to Bar
20 Thrusters@70/50kg
Score = Time

Sunday

A. Strength

E3MOM 5×5 Deadlift@75/80%

B. Conditioning

Some heavy weighted walks, carries and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
400m Run
30 Alt DB [email protected]/15kg
20 Air Squats
10 Down Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike

FRIDAY

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1
completes all movements (30 reps) then tags P2 who does the same.

CrossFit Colchester Affiliate Program 18/02/2019

Monday

Conditioning

For Time:
In Pairs
21-15-9
Calorie Row
[email protected]/30kg

21-15-9
Calorie Row
Burpees Over Bar

21-15-9
Calorie Row
[email protected]/30kg
Score = Time

Tuesday

A. Strength

E3MOM 5×4 Back Squat@85%

B. Conditioning

AMRAP 20
200m Run
18 Wallballs@9/6kg
16 Burpees
14 Alt DB [email protected]/15kg
12 Press Ups
Score = Reps 

Wednesday

A. Strength

E3MOM 5×5 Push Jerk@80%

B. Conditioning

For Time:
5 Rounds
9 Power Clean@60/40kg
12 Strict HSPU’s or Seated DB Strict Press
9 Front Squats@60/40kg
12 Strict Pull Ups or Jumping Pull Ups
Score = Time

 

Thursday

A. Strength

E3MOM 5×5 Bench Press@80%

B. Conditioning

EMOM 25
1 – 15/12 Calorie Assault Bike
2 – 15 Down Ups
3 – Rest
4 – 15/12 Calorie Ski
5 – 15 Slam Balls

Friday

A. Strength

E3MOM 5×4 Front Squat@85%

Conditioning

For Time:
In Pairs
40 Calorie Row
40 T2B
40 Calorie Row
40 Pull Ups
40 Calorie Row
40 Pull Ups
40 Calorie Row
40 T2B
Score = Time

 

Saturday

Conditioning

For Time:
Teams of 3
3 Rounds:
30 [email protected]/30kg
30 Hang Power [email protected]/30kg
30 Push [email protected]/30kg

100 Calorie Assault Bike

2 Rounds:
30 Deadlifts@60/40kg
30 Hang Power Cleans@60/40kg
30 Push Jerks@60/40kg

100 Calorie Assault Bike

1 Round:
30 Deadlifts@80/55kg
30 Hang Power Cleans@80/55kg
30 Push Jerks@80/55kg
Score = Time

Sunday

A. Strength

20 Minutes to build to a heavy 3 Rep Power Snatch

B. Conditioning

For Time:
30-20-10
DB [email protected]/15kg
Burpees
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
In Pairs
100 Air Squats
100 Burpees
100 Air Squats
80 Burpees
100 Air Squats
60 Burpees
100  Air Squats
40 Burpees
100 Air Squats
20 Burpees
Score = Time

 

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB [email protected]/15kg
6 Burpees
6 Single L arm DB [email protected]/15kg
6 Burpees
6 OH Single R arm R leg DB [email protected]/15kg
6 Burpees
6 OH Single L arm L leg DB [email protected]/15kg
6 Burpees
Score = Reps

 

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score
Score = Time

CrossFit Colchester Affiliate Program 11/02/2019

Week 6

Strength: Over Head Pressing

Monday

A. Strength

E4MOM 4×6 Front [email protected]%

B. Conditioning

AMRAP 18
48 Wallballs@9/6kg
24 Burpees
12 T2B
Score = Reps

Tuesday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

“D.T”
For Time:
5 Rounds
12 Deadlift@70/50kg
9 Hang Power Clean@70/50kg
6 Push Jerk@70/50kg
Score = Time

Wednesday

A. Skill

Pull Up

B. Conditioning

AMRAP 28
In Pairs
30 Calorie Row
30 Over Erg Burpee
30 Pull Ups
30 Thrusters@50/35kg
Score = Reps

 

Thursday

A. Strength

E4MOM 4×6 Back [email protected]%

B. Conditioning

EMOM 25
1 – 20/17 Calorie Bike
2 – 20/17 Calorie Row
3 – 20/17 Calorie Ski
2 Minutes Rest
Score = Time

Friday

A. Strength

20 Minutes to build to a heavy 1 Power Snatch + 1 Hang Power Snatch

B. Conditioning

For Time:
16-14-12-10-8-6-4-2
Alt DB [email protected]/15kg
Wallballs@9/6kg
Press Ups
Score = Time

Saturday

Conditioning

For Time:
In Pairs
5 Rounds 
15 Over Bar Burpee
12 Deadlifts@120/80kg
9 DB Hang Clean@30/22.5kg
6 Strict HSPUs
Score = Time

 

Sunday

A. Strength

E3MOM 20 Steps Alternating KB Walking Lunge@24/16kg in each hand

B. Conditioning

Some heavy carries and holds with coach Knight

Conditioning

MONDAY/TUESDAY

AMRAP 26
In Pairs
10 Thrusters@90/65kg
10 Box Jumps@24/20″
10 Burpees
20 Thrusters@80/60kg
20 Box Jumps@24/20″
20 Burpees
30 Thrusters@70/50kg
30 Box Jumps@24/20″
30 Burpees
40 Thrusters@60/40kg
40 Box Jumps@24/20″
40 Burpees
50 Thrusters@50/35kg
50 Box Jumps@24/20″
50 Burpees
Max Calorie Row in Remaining Time
Score = Reps


WEDNESDAY/THURSDAY

For Time:
50 Burpees
5k Run
50 Wallballs@9/6kg
Score = Time

Or

AMRAP
AMRAP 5 – Burpees or 50 reps, whatever comes first 🙂
AMRAP 20 – Run 10 minutes out, 10 minutes back at a substainable pace
AMRAP 5 – Wallballs@9/6kg or 50 reps, whatever comes first 🙂
Score = Reps + Distance


FRIDAY

For Time:
10 Cal Assault Bike or Ski Erg
10-1 Burpees Over Box@24/20″
Score = Time

Rest 10 minutes

For Time:
10 Cal Row
10-1 [email protected]/15kg
Score = Time

 

CrossFit Colchester Affiliate Program 04/02/2019

Week 5

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 3×1 Push Press@95/100%

B. Conditioning

For Time:
3 Rounds
12 DB Hang Clean and Jerk R/[email protected]/15kg
12 T2B
12 DB Hang Clean and Jerk L/[email protected]/15kg
12 Pull Ups
12 Burpees 
Score = Time

Tuesday

A. Strength

E3MOM 4×8 Back Squat@80%

B. Conditioning

AMRAP 6
20 Double Unders
1 Squat Clean@100/70kg
Score = Reps 

Wednesday

A. Skill

T2B

B. Conditioning

For Time:
25-20-15-10-5
T2B
Box Jump Overs@24/20″
Score = Time

Thursday

A. Strength

E3MOM 5×5 Push Press@80%

B. Conditioning

AMRAP 20
In Pairs
1000m Row
80 Over Erg Burpee
60 DB [email protected]/15kg
400m Row
20 Over Erg Burpee
Score = Time

Friday

Castle Games Qualifier 3

Saturday

Conditioning

For Time:
In Pairs
10-1
Hang Power Clean@60/40kg
Burpees Over Bar
STOH@60/40kg
T2B
Score = Time

Sunday

A. Strength

20 Minutes to work up to a heavy Deadlift

B. Conditioning

For Time:
3 Rounds
21 Deadlift@90/60kg
15 Wallballs@14/9kg
9 Strict HSPUs
Score = Time

Conditioning


MONDAY/TUESDAY

For Time:
50-40-30-20-10
Down Ups
Wallballs@9/6kg
DB Push [email protected]/15kg
Sit Ups
Score = Time

 

WEDNESDAY/THURSDAY

In Pairs
5 Rounds
1000m Row
30 Synchronised Air Squats
30 Box Jumps@24/20″
30 Synchronised Lunges
Score = Time

 

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB [email protected]/15kg
5 – Rest

CrossFit Colchester Affiliate Program 28/01/2019

Week 4

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 3×2 Push Press@90/95%

B. Conditioning

For Time:
30-20-10
STOH@50/35kg
Pull Ups
Score = Time

Tuesday

A. Strength

E4MOM 4×10 Back Squat@75%

B. Conditioning

AMRAP 24
In Pairs 
5-10-15
Calorie Row
Over Erg Burpees
Wallballs@9/6kg
Score = Reps

Coaches Notes:
P1 completes 5 Calorie Row
P2 completes 5 Calorie Row
P1 completes 5 Burpess
P2 completes 5 Burpess
P1 completes 5 Wallballs
P2 completes 5 Wallballs
When both have completed the 15’s go back to 5’s

Wednesday

A. Strength

E3MOM 6×4 Strict Press@80/85%

B. Conditioning

For Time:
12-9-6-3
Devils [email protected]/15kg
Burpee Bar Muscle Ups
Score = Time

Thursday

A. Strength

E4MOM 4×10 Front Squat@75%

B. Conditioning

For Time:
5 Rounds
5 Deadlift@140/90kg
10 HSPU’s
15 T2B
Score = Time

Friday

Castle Games Qualifier 2

Saturday

Conditioning

For Time:
In Pairs
200 Pull Ups
200 Press Ups
200 Sit Ups
200 Air Squats
Score = Time

Sunday

A. Strength

E3MOM 6×2 Deadlift@85/90%

B. Conditioning

Some heavy pulls and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
Buy In: 50 Down Ups
Run 200m
10 Right Arm DB Thrusters@15/10kg
10 Left Arm DB Thrusters@15/10kg
Buy Out: 50 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

FRIDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps