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27/4/15

A. Front Squat @ 22X0, 5 reps x 5, rest 90 sec B. 10min Cindy AMRAP 5 Pull ups 10 push ups 15 squats C. 2 min max burpees

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24/4/15

A. Back Squat 1RM B. For time – 30 thrusters (40/30) + 500 m row C. Single arm farmer’s carry x 2 laps/side, Rest 45 sec x 4-5 rounds

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23/4/15

Active recovery 25 mins AMRAP 100 DU 10 inch worms 5 Turkish get ups per arm 10-20 peep holes  10kg/5kg plate

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22/4/15

A. 1RM sqt clean  20 mins B. 1RM split jerk from the rack/push jerk/push press 15 mins C. Elizabeth 21-15-9 power clean (60/40) + ring dips

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21/4/15

A. 7 min AMRAP burpees tester (must touch target 6″ above standing reach) A. Every 3 mins x 5 rounds 20/15 cals on bike + 10 ab mat sit ups B. Every 3 mins x 5 rounds 20/15 cals rower + 15 Russian twists 15/10kg

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20/4/15

A. 20 mins Snatch 1RM B. Diane 21-15-9 DL HSPU ( If they can’t do HSPU then must do x2 in HR pushups)  

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17/4/15

A1. BS @ 2011, 3-5 reps x 4 A2. C2B Pullup, AMRAP x 4 B. Clean pull 3 reps x 3 sets, rest 90 sec C. Squat clean work to a heavy single 15-20 minutes D. 5 minutes @ 80% of Part C AMRAP Power clean

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16/4/15

4minute Partner Stations 1. 10 Wall ball squats AMRAP battle rope 2. Row 250/200 AMRAP Push Ups 3. 10 DB curl + Press AMRAP Ring Rows 4. 10 Burpees AMRAP Box Jumps 5. 15/10 airdyne cals AMRAP Ball Slams 6. 10 KB Swings (24/16) AMRAP Situps 7. 4 laps prowler push FLR Hold

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15/4/15

A. Mobility – overhead focus B. 20 minutes Snatch build to heavy single C. 4 rounds for quality 1. 5-7 reps deadlifts heavy 2. 5-10 HSPU/HS hold D. 3 minutes 30/20 cal on bike AMRAP burpees  

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