Lundi 28 oct
A : Squat
Every 2min30 x 6 Sets:
Back squat x 2 reps
-All sets at 80%
B : Leg Endurance (time cap 20min.)
16 Minute AMRAP:
Row 500m
10 Box jump completely over 24/20in
20m Sandbag carry 60/35kg
Mardi 29 oct
A : DUMBBELL CHOC
5 Sets
3 Single arm hang power cleans D
3 Single arm hang power snatch D
3 Single arm push jerks D
3 Single arm hang power cleans G
3 Single arm hang power snatch G
3 Single arm push jerks G
5 Burpees Pull ups
200m Run
12 min. Time Cap
B : Push Press
5 Working sets:
Push press x 3 reps @80%
-Rest up to 2m between sets-
Mercredi 30 oct
A : Clean
Every 2:00 x 6 Working sets
1 Power clean + 3 hang squat cleans
All sets in the 65%-75% range.
B : Crossfit Interval
2-2-2-3 minute intervals:
18/15 Cal ROw
10 Down-up
Max reps TTB
-Rest 1:00 between intervals-
Jeudi 31 oct
A : hyrox peripherique
1min40” work / 20 “ rest
min 1: battle rope
400m Run
min 2: sled push
400m Run
min 3: lunges
400m Run
min 4: plank
400m Run
min 5: wallball
400m Run
min 6: box jump
1000m Run
Note: 600m de course pour les bons coureurs & 1000m sur le dernier Run
B : Finisher
Vendredi 1 Nov
A : Strengthening upperbody
4 Sets:
10 Muscle snatch from the hip
10 BTN snatch grip push press
1min rest
B : LBW
90s Work : 90s rest x 5 sets
Row 20/16 cals max reps cleans @ 100/65kg
Row 20/16 cals max reps cleans @ 90/60kg
Row 20/16 cals max reps cleans @ 80/55kg
Row 20/16 cals max reps cleans @ 70/47kg
Row 20/16 cals max reps cleans @ 60/40kg
Samedi 2 Nov
A1 : Hallowod
1000m prisoner Run
31 DB Thrusters *
10 Spooky Burpees
31 DB Shoulder Press *
10 Spooky burpees
31 DB Renegade row *
10 Spooky Burpees
31 DB Snatches *
10 Spooky Burpees
31 DB Sit ups *
10 Spooky burpees
31 DB Step ups *
10 Spooky Burpees
1000m prisoner Run
*Bear walk relay
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