Monthly Archives: March 2019

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MONDAY 01 APRIL 2019

BACK SQUAT 3X5

EMOM15
3 STRICT
3 KIPPING
PULL UP
3 STRICT
3 KIPPING
HSPU

TGT: COMPLETION

DEADLIFT
3X3
1X20

AMRAP10
21 BURPEE
7 CLEAN AND JERK

TGT: 4 ROUNDS OR MORE

SL: 55/70KG

FRONT SQUAT
3X5

21-15-9
BJO
KBS

TGT: SUB 4.30 MIN

SL:20/24’’
24/32KG

OPEN GYM

AEROBIC
10-20-30-40-50-40-30-20-10
CAL AAB
CAL ROW

ENDURANCE
3 ROUNDS
20M SLED PULL
15 SB PUSH JERK
20M SLED PUSH
15 SB DEADLIFT
20M EXT ARM SLED DRAG
15 SB SQUATS

USE A HEAVY SLED AND MODERATE SANDBAG

SHOULDER PRESS
3X5

HERO WOD
‘BRADLEY’
10 RFT
100M SPRINT
10 PULL UP
100M SPRINT
10 BURPEEE
REST 30S

TEAM WOD
1000-1200

IN PAIRS
10 RFT
5 THRUSTER
5 T2B
5 HANG SQUAT CLEAN
5 C2B
5 PUSH PRESS

SL:30/42.5KG

ACCESSIBLE TO ALL LEVELS

OPEN GYM
1200-1400

SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY

19.5
OR
FOR TIME
500M ROW
21 THRUSTER
1000M ROW
15 THRUSTER
500M ROW
9 THRUSTER
1000M ROW
TARGET: 16.5 MINUTES OR LESS

5 RFT
400M RUN
15 OVERHEAD SQUAT
10 BURPEE
TARGET: 18 MINUTES OR LESS

9 MIN AMRAP
12 DEADLIFT
10 FRONT RACK LUNGE
30 DOUBLE UNDER
TARGET: 7 ROUNDS OR MORE