
Monday 2nd – 8th April
April 1, 2018Monday 2nd April
OH Squat 5×7 AHAFA
WOD – complete as much work as possible in a 16 minute window of –
Buy in 200m Run
21-15-9
T2B + OHS 42.5/30kg
15-10-5
Pullups + Power Snatch 42.5/30kg
Buy out 200m Run
Tuesday 3rd April
Emom 10 – for quality of reps
Even – 5-10 strict HSPU
Odd – 5-10 high box jumps
WOD – 16min AMRAP
5 ring muscle ups
10 push press 50/35kg
15 box jump overs
20 Double unders (Rx – unbroken 20reps)
Wednesday 4th April
EMOM 30 – for quality
- 12/9 cal row + 5 Burpee over rower
- 12 t2b + 8 kb swings 24/16kg
- 3-5 power snatch AHAFA (build weight throught workout if form allows)
- 15/12 wallballs 9/6kg
- REST
Thursday 5th April
5×20 (alternating steps) single arm overhead walking lunges. Swap hands at 10 steps
WOD – 3x4min AMRAPs with 2min rest after each round
- AMRAP 4
3 power cleans 60/40kg
6 burpee over bar
- B) AMRAP 4
3 squat cleans 60/40kg
6 burpee over bar
- C) AMRAP 4
3 power cleans 60/40kg
3 squat cleans 60/40kg
6 burpee over bar
Friday 6th April
Find a daily max in 12minutes of complex – 3x deadlift, 2 hang squat cleans, 1 split jerk
WOD – 4 RFT (time cap 12mins)
30 Double Unders
20 Single Arm Dumbbell Overhead Lunge Steps
5 Deadlifts, 100/70 kg
Saturday 7th April
- Barbell Z press 4x 5-8reps
- Ring plank hold 4x 20-40sec
WOD – 3min on 2min off x 6rounds
30/24 Calories bike or row or ski
Reamining time = max burpee DB devils press 22.5/15kg
Sunday 8th April
HERO WOD – WHITTEN
5 round for time (40min time cap)
22 kb swing
22 box jump
400m Run
22 burpee
22 wallballs