FRIDAY 05 APRIL 2019
SHOULDER PRESS
3X5
HERO WOD
‘BRADLEY’
10 RFT
100M SPRINT
10 PULL UP
100M SPRINT
10 BURPEEE
REST 30S
SATURDAY 06 APRIL 2019
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
MONDAY 25 MARCH 2019
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
TUESDAY 26 MARCH 2019
5 RFT
400M RUN
15 OVERHEAD SQUAT
10 BURPEE
TARGET: 18 MINUTES OR LESS
WEDNESDAY 27 MARCH 201U
9 MIN AMRAP
12 DEADLIFT
10 FRONT RACK LUNGE
30 DOUBLE UNDER
TARGET: 7 ROUNDS OR MORE
THURSDAY 28 MARCH 201U
-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY -AEROBIC CAPACITY- IN A 40 MINUTE WINDOW RUN 1 MILE 100 FRONT SQUAT (25/40) 100 BURPEE ROW 1000M IN REMAINING TIME RUN MAX DISTANCE -ENDURANCE TRAINING- IN A 40 MINUTE WINDOW RUN 1 MILE 100 FRONT SQUAT (25/40) 100 BURPEE ROW 1000M IN REMAINING TIME RUN MAX DISTANCE…
FRIDAY 29 MARCH 2019
HERO WOD FRIDAY IS BACK !!!
‘GREGG ATLAS’
ACCUMULATE 10,000LB (4535KG) BACK SQUAT*
* 20 BURPEES EVERYTIME BARBELL IS RACKED
SATURDAY 30 MARCH 2019
TEAM WOD
1000-1200
SUNDAY 31 MARCH 2019
OPEN GYM
1200-1400