Monday 26th- Sunday 1st April

 

Monday 26th- Sunday 1st April

  March 25, 2018

Monday 26th March

 

Push press 9-7-5-5-3-3 AHAFA

3×6 per arm – Half kneeling KB Strict press AHAFA

 

WOD – 3 rounds – 3minutes ON 1min REST

15 STOH 50/35kg

60 DU

REMAINING TIME = max cals bike, row , ski (use a different machine per round)

 

Tuesday 27th March

 

Deadlift 5×10 touch and go reps

3×6 per leg Single leg KB deadlifts AHAFA – slow and controlled reps

 

WOD – AMRAP 12

2 Power Clean 70/50kg

1 Round of Cindy

4 Power cleans 70/50kg

2 Rounds of Cindy

6 Power cleans 70/50kg

3 Rounds of Cindy

Etc…..

 

Wednesday 28th March

 

Front squat 5×3 AHAFA – tempo 3131

 

WOD – 3 RFT (15min time cap)

Run 400m

20 DB Snatch 22.5/15kg

15 C2B

10 Box jumps 24/20’

 

Thursday 29th March

 

Power clean + push jerk (heavy complex) – 10mins to find max

THEN – Emom 8 @80% power clean + 2 push jerk

 

WOD – For Time (time cap 10mins)

‘Half Grace’ 15 clean and jerks 60/42.5kg

Straight into

‘Half Karen’ 75 wallballs 9/6kg

 

Friday 30th March

 

T2B practice – 10minutes

3x 15-30sec L sit hold on rings (scale to knees ups) Rest 45-60sec between sets

 

WOD – 5x3min round – 1 min rest between rounds
Complete 3 rounds of following –

3 power snatch 60/42.5
6 push ups
9 air sq

And remaining time = max Burpee

Reset after each round

 

Saturday 31st March

 

TEAM WOD In Pairs – 30min time cap

Buy in: 1000m row/ski (Swap every 200m)
20 RFT (10 each) YOU GO I GO
5 Burpees Pull Ups / to touch

10 Wall Balls
Buy out: 1000m row/ski (Swap every 200m)

 

Sunday 1st April

 

Back squats – build to a heavy 5RM in 18 minutes

After each set complete 3 high box jumps  

 

WOD – AMRAP 12

8 DL 52.5/ 40kg

6 hang power cleans.

4 STOH

2 burpee over bar

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