Maintain 400/200 watts on Assault Bike as long as possible
If you cannot do so for over 5 minutes, scale the wattage. If you drop just below 400/200 for a second by accident and jump right back up above, you are not done. Just don’t do it on purpose.

Mobbailua,tähän voi tehdä toisen
viikon pk-treeneistä. Sunnuntain
kaikki lepää vähintään. Kaksi lepoa
olisi suotavaa.

21-18-15-12-9-6-3 reps for time of:

• Ring dips
• 115-lb. overhead squats

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Run or Row
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar

Bands on Bands on Bands

mini band monster walk [2/2 = 1 rep]
mini band straight leg walks [2/2 = 1 rep]
mini band glute bridge
mini band jump squat
mini band squat hold [20s]

5,10,15...
10 minute AMRAP

Slam ball toss off

• slam ball throw there/back
• curve
• a may sit ups

round 1: 0.03, 3
round 2: 0.05, 5
round 3: 0.07/7 0.0/7, 0.07/7...

10 minute AMRAP

finisher

5 KB Swings
5 burpees
5 scissor jumps per leg
6,6,6
7,7,7
8,8,8
9,9,9
10,10,10

10 minute cap

E2MO2M (Every 2 Minutes On The 2 Minutes)
For 24′ of
5-8 Back Squats (AHAP)
8-12 Pull Ups (try Strict)
25 Kettlebell Swings 28/20kg

http://opexfit.com/october-8-2014/

A. SC thruster build to a max in 10mins

B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min

8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

rest 4mins

8mins 90% effort
Row 150m
5 burpee chin ups
8 kbs 2/1.5pd russian

Notes:
– start clock when at 40% of 1rm SC thruster
– record total number of reps
– keep the 90% work sustainable (start, maintain, and finish at the same pace)"

FOR TIME :
1,6 km run
45 ttb
40 pull ups
35 deadlifts @60/40kg
30 burpee over bar
25 box jumps 60/50
20 hang power cleans @60/40kg
15 push jerks @60/40kg
10 front squats @60/40 kg
5+5 front rack lunges @ 60/40kg

A.
Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

http://opexfit.com/october-3-2014/

10min 80-90% effort
25 DU
Row 150m
4 HSPU

rest walk 5mins

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
Run 200m
5 clean and jerk 115/75#
10 walking lunges

Notes:
– proper aerobic wamup
– work on pacing through the 10min efforts keeping them sustainable
– should not reach efforts that force poor form
– stay aware of breathing and muscle fatigue – record the time you notice changes during the 10mins