Monday 9th – 15th April

 

Monday 9th – 15th April

  April 8, 2018

Monday 9th:

a. Every 5 mins on, 2 min rest for 4 rounds:

2 rounds of :

10 DB thrusters 

12 box jumps 

100m run 

in remaining time ski/bike/row 

 

b. 

Max effort wall balls, 3 mins rest then 3 sets of 50%

 

Tuesday 10th April:

a.

800m run, 

50 wall balls 

30 burpees

2 min rest

 

400m run 

25 wall balls 

15  burpees

1 min rest 

 

200m run 

12 wall balls 

7 burpees

 

b. 100/80 cal bike/row/ski for time 

 

Friday 13th April:

 

Every 2 mins:

  1. 200m run + 15 air squats 
  2. 12/10 cals + 15 KBS
  3. 10 burpee over DB + 12 DB alt db snatch 
  4. 50 DU + 8 box jump overs 

for 4 rounds

 

Saturday 14th April:

 

in teams of 2

 

20 syncro burpees 

then two rounds of, divided however; 

 

30 box jumps 

60 wall balls 

40/30 cal bike 

 

20 syncro burpees

then two rounds of, divided however;

 

30 goblet squats 

60 KBS 

40/30 cal ski 

 

20 syncro burpees

then two rounds of divided however;

 

30 alt DB snatch 

60 air squats 

40/30 cal row 

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