Monday 2nd – 8th April

Monday 2nd – 8th April

  April 1, 2018

Monday 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

1. 12/9 cal row + 5 Burpee over rower
2. 12 t2b + 8 kb swings 24/16kg
3. 3-5 power snatch AHAFA (build weight throught workout if form allows)
4. 15/12 wallballs 9/6kg
5. 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

1. AMRAP 4

3 power cleans 60/40kg

6 burpee over bar

 

1. B) AMRAP 4

3 squat cleans 60/40kg

6 burpee over bar

 

1. 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

1. Barbell Z press 4x 5-8reps
2. 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