Monday 04/02/18
Bank Holiday
Tuesday 04/03/18
In Pairs
0-10 Mins
18-30-42
Thrusters @42.5/30
Pull Ups
Burpess Over The Bar
10-20 Mins
18-30-42
Power Cleans @60/40
Ring Dips or HRPU
Burpees Over The Bar
20-30 Mins
18-30-42
Deadlifts @80/50
HSPU or Hand Release Press Ups
Burpees Over The Bar
Wednesday 04/04/18
3 x
12 KB Good Mornings
12 SA OH KB Lunge EL
Back Squat
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
2 x
10 SLRDL Each Leg
30 Sec Side Plank Dips
In Pairs 4-5 Rounds
30 Sec Banded Romanin Twist ES
10 Toes To Bar
30 Sec Handstand Hold
Thursday 04/05/18
4 Rounds
5 Strict Pull Ups
5 Strict Press Ups
30 Plate Jumps
EMOM 10
1 - 8-10 Pull Ups
2 - 30-50 Du's
EMOM 10
1 - 8-10 HSPU
2 - 12-15 Cal Row
3 x 4 Min Amrap
Run 400m
In Remaining Time
AMRAP Wall Balls
Friday 04/06/18
3 x
10 Wall Squats
10 OH Squats
10 Hollow Rocks
Deadlift
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
12 Min Amrap
In Pairs
I Go You Go
8 Cal Row
8 DB Snatch
8 Burpees Over DB