Monday 30th April – 6th May

 

Monday 30th April – 6th May

  April 29, 2018

Monday 30th

3 min amrap + 1 min rest 

30 DU 

8 down ups 

4 heavy DB snatch 30/22.5

 x 3 

2 min rest after last round

3 min amrap + 1 min rest 

15 wall balls 

8 down ups 

4 high box jumps 

x 3

2 min rest after last round 

3 min amrap + 1 min rest 

15 KBS 

8 down ups 

4strict PU/ ring rows (pull ups should be unbroken)

x 3 

 

Tuesday 1st 

a.

50/40 cal bike

30 wall balls 

15 burpees 

2 min rest 

60/50 cal row 

30 KBS (32/24)

15 burpees

2 min rest 

50/40 cal ski 

30 box jumps overs 

15 burpees

 

b. 

EMOM 10 

8 DB thrusters – heavy as you can – push yourself

 

Friday 4th:

a.

5 rounds for time:

400m run 

20 DB snatch (22.5/15)

15 burpee over DB 

10 pistols/goblet squats 

 

b. abs exercise of coaches choice – #abssummer2020

 

Saturday 5th:

teams of three – work is divided however 

60 wall balls 

60 box jumps overs 

60 wall balls 

60 cals bike 

60 wall balls 

60 burpees 

60 wall balls 

60 cal brow

60 wall balls

at any time 1 athlete must be working, 1 athlete completing 400m run, 1 athlete resting 

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