Monday

Part A
28 - 21 - 15 - 9
Thruster @ 42.5/30kg
Burpee Over Bar
* Not quite as intense as 16.5
* Only complete if you are NOT following the Athlete Program

Part B
10 REFT
500/400m Row
1:1 Rest
* You should be pretty consistent throughout

Tuesday

Wednesday

Part A
1 RFT
5000m Assault Bike
* Find a pace and push a little faster than you would like to move

Part B
3 RFT
1000m Run
3:00 Rest
- During the 3:00 rest AMRAP 3:00 -
KB Swing @ 24/16kg
* Score is time of each run, add comments in regard to your KB Swing rep range
* Only compete if you are NOT following the Athlete Program

Thursday

Friday

Part A
3:00 On 1:00 Off for 21:00
- AMRAP 3:00 -
6 Box Over Jump @ 24/20"
12/10 Cal Assault Bike
18 Double Under
* If you cannot DU complete 36 Singles
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 5:00
Min 1) ME Wall Ball @ 9/6kg
Min 2) ME T Burpee
Min 3) ME Thruster @ 42.5/30kg
Min 4) ME Double Under
Min 5) ME Cal Assault Bike
* Who’s got the fitness?!
* Score is the total amount of reps/calories completed
* You might remember this from September....

Saturday

Part A
AMRAP 18:00
15/10 Cal Row
10 Devils Press @ 2 x 22.5/15kg
15/10 Cal Ski Erg
10 Devils Press @ 2 x 22.5/15kg
* Choose a weight for the Devils Press which you can complete UB with speed
* Only complete if you are NOT following the Athlete Program

Part B
1:00 On 1:00 Off for 9:00
100m Sprint + ME G2O @ 50/35kg
* Make sure you set your bar up really close to your 100m finish