Monday 11th - Saturday 16th April

​
MONDAY

Strength:
Clean jerk
1rm

Conditioning:
5 x 3 minute rounds for accumulate reps/ rest 1 minute between
Run 200m
10 burpee bar overs
5 power cleans
Max STO in remainder
Rx = 52.5/35kg


TUESDAY
Strength:
EMOM x 10 for total weight
3 back squats

Conditioning:
Every :90 seconds x 8 rounds (12 minutes)
30 double unders
12 box jumps
6 front squats @ 75/50kg
Rx standards, scale down as needed to maintain consistent work rate


WEDNESDAY


Gymnastic skill/ strength:
A1: 3 ring muscleup or 5 ring row + 5 ring dip)
A2: 10 hspu
A3: 30 sec hollow hold
x 5 alternating every minute

21/15/9/6/3
Pullups
Alternating KB snatch @ 24/16
Abmat situp

'SWOD'

Bench press
2,2,2,2

Snatch high pulls
4,4,4,4

'Heavy grace'
30 clean jerk @ 100/70kg
* 15 minute cap


THURSDAY
Strength:
A1: 8 alternating front rack lunge
A2: 10 alternating single leg deadlift
x 4

Conditioning:
Run 800m
50 Pistol squats
50 T2B
Run 800m

FRIDAY

Strength:
EMOM x 10 for total weight
3 push press

E2MOM x 20 minutes (10 rounds)
10/8 cal AD or row (alternate every round I.e 5 of each)
10 KB swings @ 32/24
10 wall balls
Rx standards, scale down as needed to maintain consistent work rate

SATURDAY PARTNER WOD


1: AMRAP IN 7 mins
Sled push (metres)
RX average of partners body weight (40m changeovers)

2: AMRAP in 7 mins
Fran 21/15/9 (42.5/30kg)
Thrusters
Pullups
P1 21 thrusters, P2 21 thrusters, P1 21 pull ups, P2 21 Pull ups, P1 15

3: AMRAP in 7 minutes
Flight simulator
5/10/15/20/25/30/35/40/45/50/45/40/35/25/20/15/10/5 unbroken reps alternating partners each number.
Start again if complete

4: AMRAP in 7 minutes
21/15/9
Box jumps (24/20")
Alternating DB snatch 27.5/17.5