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
Monday 09 April 2018
09/04/18
5 Rounds
1 min Max Effort DU
1 min Max Effort Air Squat
1 min Rest
RX: As Prescribed
INT: As Prescribed
SC: As Required
Tuesday 10 April 2018
10/04/18
‘DIESEL’
31 min AMRAP
1 Clean and Jerk
300m Run
6 Kettle Bell Swing
20 Burpee
RX: 52.5/75 24/32
INT: 42.5/60 16/24
SC: As required
Thursday 12 April 2018
Open Gym: 2019 Open Prep Mobility Skills Aerobic Capacity: Air Assault Bike 150 Cals for time (every 2 mins perform 10 Burpee) Endurance: 3x 2 min 250m Row Max Effort Push Press RX: 42.5/60 INT: 35/50 SC: As required Rest 5 mins 21-15-9 Burpee American KBS DU RX: 16/24 DU…