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
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
THURSDAY 25 APRIL 2019
THU 25 OPEN GYM AEROBIC CAPACITY 5 ROUNDS AAB 300M FAST 100M EASY 100M FASTEST 100M EASY 4 MIN REST (LOG EACH ROUND) ENDURANCE TRAINING 2 ROUNDS 400M SB SOULDER CARRY 200M SB FRONT RACK CARRY 100M SB OH CARRY 25 SB SQUATS (MODERATE LOAD THROUGHOUT AND TRY AND DO THE ENTIRE WORKOUT WITHOUT PUTTING…
FRIDAY 26 APRIL 2019
FRI 26
PRESS
3-3-3
HERO WOD FRIDAY
‘CHRISTOPHER PICKFORD’
FOR TIME LIFT 20,000 LB