Monday 9th Oct

download (3)

Conditioning Skill – EMOM
1. Bar Muscleups/Ring Muscleups x 2-3
2. 15 Cals Assault Bike
3. 10-15 Perfect Pushups
x 4 Each (12 mins)

Or

Scaling
1. Chest to Bar or banded Bar Muscleups x 3-5
2. 15 Cals Assault Bike
3. 10-15 Perfect Pushups
x 4

Strength
Front Squat 3-3-3-3-3

Finisher
6 Min AMARAP
20 Dumbell Lunges (select weight to enable constant movement)
20 Hollow Rocks
30 Sec Assault Bike

Thursday – 5th October

Handstand

Strength
Back Squat 5-5-5-5-5

Conditioning
7 Rounds for Time:

6 Handstand Pushups
9 Chest to Bar Pullups
12 Single Arm O/H Walking lunge 20/15kg

Cell
14 Min AMRAP
6 Dive Bomber Pushups
9 One Arm Row L Arm
9 One Arm Row R Arm
12 Single Arm O/H Lunge Steps 20/15kg

Monday 2nd Oct

stay in the fight

“Cowboys Revenge”

Teams of 2/3

50 SDLHP @ 42.5/35 kg
1000m Row (partion in sets of minimum 150m)
50 Overhead Squats @ 42.5/35kg
1000m Ski (partion in sets of minimum 150m)
50 Ring Dips (partition as needed)