Wednesday 25 April 2018
25/04/18
12 min AMRAP
5 Deadlift
200m Run
10 HSPU
RX: 106/150kg
INT: 90/130kg – I AB Matt HSPU
SC: Where required
25/04/18
12 min AMRAP
5 Deadlift
200m Run
10 HSPU
RX: 106/150kg
INT: 90/130kg – I AB Matt HSPU
SC: Where required
26/04/18 OPEN GYM Skills Strength Mobility Catch Up Muscle Beach WOD AEROBIC CAPACITY TRAINING 3 Rounds 90s Moderate 60s Easy REST 1 MIN 5 Rounds 60s Moderate 60s Easy REST 1 MIN 7 Rounds 30s Fast 60s Easy ENDURANCE TRAINING 1000m Row 100 Med Ball Clean REST 5 MIN 200 Double Under 100…
27/04/18
6 Rounds
50 Double Unders
500m Row
800m Run
RX: As Prescribed
INT: 30 Double Under 400m Row 600m Run
SC: Where Required
28/04/18
Team Hero WOD @ 1000
‘HANSEN’ (inspired)
30 min AMRAP
30 KBS
30 Burpee
30 Sit-up
16/04/18
5 Rounds For Reps
Burpee
Kettle Bell Swing
AAB for Cal
Sit Up
Goblet Squat
Row for Distance
30s on 30s off
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)
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