Monday 15th April 2019

A. Back Squat

  • 2-2-2-2-2

E2M

 

B. For time:

  • 800m Row
  • 100 Air Squats
  • 75 Kettlebell Swings (16/24)
  • 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
  • 75 Kettlebell Swings
  • 100 Air Squats

Saturday 13th April 2019

“Batman & Robin”

Partner WOD

  • Partner 1: Run 400m
  • Partner 2: Max C&J (42.5/60) until Partner 1 returns
  • Switch over
  • Partner 1: Run 400m
  • Partner 2: Max Back Squat (42.5/60) * Barbell taken from ground
  • Switch over
  • Partner 1: Run 400m
  • Partner 2: Max DU’s (10 DU = 1 point)
  • Switch
  • Partner 1: Run 400m
  • Partner 2: Max Burpees

 

Time cap: 26mins (If you finish, you start again)

 

Finisher: 500m Bike TT

Head to head with your partner.

Flat out effort

Friday 12th April 2019

A. OHS

  • 3-3-3-3-3

E2M

 

B. For time:

18-15-12-9-6-3

  • Power Snatch (25/35)
  • T2B

Thursday 11th April 2019

A. Deadlift

  • 5-5-5-5

Rest to 90 sec mark

  • Superset with 60 sec of max rep strict HSPU

Rest 30 sec (E3M)

 

No kipping. If unable to do strict Rx the add ab mats or do on box. Scale to push-ups if required.

 

B. 4 x 2min AMRAP

  • 10 Power Cleans (35/50)
  • 10 Push Jerk

 

Rest 2 minutes between sets.

Score total reps each AMRAP.

Start each new AMRAP at start.

1 round = 20 reps.

Wednesday 10th April 2019

A. Front Squat

  • 4-4-4-4

E2.5M

 

B. Partner WOD

15 min AMRAP

In teams of two alternate full rounds of:

  • 7 Calories of Rowing/Bike
  • 7 Front Squat (42.5/60)
  • 7 Pull-ups*

Rx plus = C2B but only if you can string together sets of at least 4 + 3.

Aiming for close to unbroken sets of each exercise to maintain fast pace between partners.

Tuesday 9th April 2019

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

  • 2 Minutes of Rowing (for calories)
  • 2 Minutes of Burpee Box Jump-Overs (20?/24?)
  • 2 Minutes of Double Unders
  • 400 Meter Run

Note total  calories/reps achieved in each set.

 

You can take your time on the 400 run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

 

Finisher: 10 mins of Turkish Get-ups

Monday 8th April 2019

A. Split Jerk

  • 3-2-2-1-1-1

E2M

 

 B. 12 min AMRAP

  • 100m Sprint
  • 3 BMU*
  • 6 Ring Dips
  • 12 Alternating Pistols

 

*Use banded muscle ups or scale back to 3 Strict Pull-ups  (Not kipping pull-ups)

 24 jumping air squats for pistols if no scaling option.

Saturday 6th April 2019

“Bradshaw”

10RFT

  • 3 HSPU
  • 6 Deadlifts (70/100)
  • 12 Pull Ups
  • 24 Double Unders

 

Scale to 50 singles

Scale back rounds as needed.

Friday 5th April 2019

A. EMOM 20

  • 1 x Snatch

 

B. “Desire”

For max reps:

  • 5 Minutes of Burpee Box Jump-Overs (20?/24?)

 

This is a simple test of desire. How much do you want it?

 

B. Finisher:

EMOM 6

  • Even – Back Extensions x 10-15
  • Odd– Hollow Hold x 30-45 sec

Thursday 4th April 2019

A. EMOM 12  (6 sets each)

  • Even – Seated Dumbbell Shoulder Press x 8 reps
  • Odd – Dumbbell Floor Press x 8 reps

 

B. 5RFT:

  • 200m Run
  • 10 Push Press (35/50)
  • 10 Toes to Bar

18 min cap

(Require you to do 3 min rounds – So push press should be unbroken or 2 sets max in later rounds. Adjust weight accordingly)