Monday 23/04/18
In Pairs
0-10
50 cal row buy in
remaining time amrap
20 KB Swings
20 Box Jump Overs
10-20
50 cal row buy in
remaining time amrap
20 KB Clean and Jerk (5 es)
30 Wall balls
20-30
50 cal buy in
remaining time amrap
100 Du's
20 HSPU
Tuesday 24/04/18
20 Min EMOM
1 -15/12 Cal Row
2 - 30 sec Med Ball Clean
Rest 5 Mins
3 Rounds
1 MIn Plank
1 MIn Side Plank (30 Sec L/R)
1 Min Russian Twists
Wednesday 25/04/18
5 Min Amrap
10 Shoulder Taps
5 Ring Rows
10 Sit Ups
5 Rounds
10 KB Floor Press
10 Strict Pull Ups or 12 KB Bent Over row
10 Ring Dips or Box Dips
10 KB Close Grip Bicep Curls
Then Into
3 Rounds
Run 200m
30 Sec HS Hold
10 Strict Toes To Bar
Thursday 26/04/18
12 Min Emom
1 - 10 KB Farmers Lunge
2 - 30-50 Du's
Rest 2 Mins
12 Min EMOM
1 - Run 200m
2 - 10-14 Burpees
Rest 2 Mins
12 Min Emom
1 - 10 KB Farmers Lunge
2 - 30-50 Du's
Friday 27/04/18
In Teams of 3
Buy In: Run 400m Together
3 rounds
21 Power Cleans
90 Wall Balls
60 Pull Ups
90 Cal Row
Buy Out : 60 Burpees
40 Min Time Cap