Monday 16th April – Sunday 22nd April

 

Monday 16th April – Sunday 22nd April

  April 15, 2018

MONDAY 16TH APRIL

 

A) Front Squat – Build to a heavy double in 14 minutes
B) Deficit reverse weighted lunges 3×12 – 6 per leg
WOD – 8min amrap
10 kb snatches 24/16kg
20 kb overhead reverse lunges 24/16kg
10 push ups

TUESDAY 17TH APRIL

 

A) Strict press 3 reps x5 sets. (Bar from floor)
B) Bent over row BB 3x 6-8 reps
WOD – alternating emom 12
20 seconds of max effort Thrusters 45/30kg
30 seconds of bike, ski or row. Alternate between all 3 machines.

WEDNESDAY 18TH APRIL

 

A) Deadlift 4×6 reps AHAFA
B) Inverted ring rows 3×4-6 reps for quality. 2 second pause at top of each rep.
WOD – For time (12min time cap)
9 Deadlifts 120/80kg
18 DB push press 22.5/15kg
200m run
6 Deadlifts 120/80kg
12 DB push press 22.5/15kg
200m run
3 Deadlifts 120/80kg
6 DB push press 22.5/15kg
200m run

THURSDAY 19TH APRIL

 

4x5min amrap 3min Rest after each

A) 20/15 cal row 30 wallballs 10 clean and jerk 60/42.5kg Remaining time max Bar Muscle ups
B) 20/15 cal Bike 30 wallballs 10 clean and jerk 60/42.5kg Remaining time max Double Unders
C) 20/15 cal Ski 30 wallballs 10 clean and jerk 60/42.5kg Remaining time max Toes to Bar
D) 400m Run 30 wallballs 10 clean and jerk 60/42.5kg Remaining time max Box Jumps 24/20’’

FRIDAY 20TH APRIL

 

A) Back Squat 5×5 @80%
WOD – EMOM 20. 1 min ON 1 min OFF x2 Rounds
Max KB deadlifts 32/24kg
Max box jump overs
Max hang snatch 50/35kg
Max cal row
Max handstand walk, scale to bear crawl

SATURDAY 21ST APRIL

 

A) 3RM touch and go Power Clean, 15 mins to find a daily max
WOD – 3 rounds for time (14min time cap)
75 Double unders
50 air squats
15 power cleans 60/42.5kg

SUNDAY 22ND APRIL

 

A) Back racked reverse lunge (from rack) 4×12, not alernating legs. 6 per leg
B) DB single arm bent over Row 4×12 6 per arm
WOD 12min Time cap
25-15-5 Hang clean and shoulder to overhead 50/30kg
50-30-10 Bodyweight Lunge
**5 burpee over bar penalty if you drop the bar during the set of 25, 15 or 5.**

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