Monthly Archives: April 2019

MONDAY 29 APRIL 2019

MON 29
BACK SQUAT
5-5-5

FOR TIME 1 MILE AAB
21 KBS
12 PULL UP

TUESDAY 30 APRIL 2019

TUE 30
DEADLIFT
5-5-5

‘BATTLE STATIONS’

30 SEC ON
30 SEC OFF

AMREPAP
CAL SKI ERG
WALL BALL
CAL ROW
DB PUSH PRESS
CAL AAB
KB HPC

WEDNESDAY 01 MAY 2019

WED 01
FRONT SQUAT
5-5-5

EMOM 12
10 CAL ROW
10 DB DEVIL PRESS
5 BMU

THURSDAY 02 MAY 2019

THU 02
OPEN GYM

AEROBIC CAPACITY

5 ROUNDS
20/30 CAL E5MOM

ENDURANCE TRAINING

20 MIN AMRAP 200M REVERSE SLED DRAG (MODERATE)
40 PRESS UP
400M FARMER CARRY (LIGHT)

(WEAR A LIGHT VEST OR PACK)

FRIDAY 03 MAY 2019

FRI 03
PRESS
5-5-5
‘IRON RANGER’
FOR TIME
22 SEC SILENCE
94 GOBLET SQUAT
94 PRESS UP
94 SIT UP
94 RUSSIAN KBS
22 BURPEES

SATURDAY 04 MAY 2019

SAT 04
TEAM WOD
FOR TIME
150 DU
120 CAL BIKE
150 DU
120 CAL ROW
150 DU
120 BURPEE
150 DU

SUNDAY 05 MAY 2019

SUN 05
OPEN GYM
1200-1400

MONDAY 22 APRIL 2019

MON 22
BANK HOLIDAY MONDAY
1000-1400

2 ROUNDS
50M DB WALKING LUNGE (25M EACH SIDE)
50 BURPEE
-REST 5 MIN-
3 ROUNDS
5 STRICT PULL UP
10 PUSH PRESS
15 SUMO DEADLIFT HIGH PULL
20 AIR SQUAT
-REST 5 MIN-
10 MIN AMRAP
50 DOUBLE UNDER
8 THRUSTER
10 TOE TO BAR

TUESDAY 23 APRIL 2019

TUE 23
DEADLIFT
3-3-3

5 RFT
7 THRUSTER
7 PULL UP
7 BURPEE

WEDNESDAY 24 APRIL 2019

WED 24
FRONT
SQUAT
3-3-3

21 OHS
42 PRESS UP
15 OHS
30 PRESS UP
9 OHS
18 PRESS UP