Daily Archives: April 15, 2018

Monday 16 April 2018

16/04/18

5 Rounds For Reps

Burpee

Kettle Bell Swing

AAB for Cal

Sit Up

Goblet Squat

Row for Distance

30s on 30s off

 

 

 

Tuesday 17 April 2018

17/04/18

‘Jailhouse Rock’

1 to 20 Burpee with (10m Crab Walk between sets)

Wednesday 18 April 2018

18/04/18

For Time

10-8-6-4-2 Front Squat

20-40-60-80-100 Double Under

 

RX: 80/56

INT: 70/50

SC: Where Required (Load-Rep-Movement)

Thursday 19 April 2018

19/04/18

0930-1300 1600-2000

 

Open Gym

2019 Open Prep

Mobility

Skills

 

Aerobic Capacity

5 Sets

300m Fast

100m Easy

100m Fastest

100m Easy

Rest 4 mins (record each set)

 

Endurance Training

40 min EMOM

Odd 15/20 Cal Row

Even  3 Pull Up 6 Press Up 9 Air Squat

 

 

 

 

Friday 20 April 2018

20/04/18

20 min AMRAP

1 Round of DT (12 Deadlift 9 Hang Power Clean 6 Push Jerk) *

800m Run

* If you break perform 10 Bar Facing Burpees

RX : 70/50 KG

INT: 60/42.5 KG

SC: Where required (Load-Reps-Movement)

Saturday 21 April 2018

21/04/18

Team Hero WOD 1000-1100

Open Gym 1100-1200

‘Holleyman’

30 RFT

5 Wall Ball Shot

3 Hand Stand Press Up

1 Power Clean

Sunday 22 April 2018

22/04/18

Open Gym 1200-1400