Monday 22nd April 2019

AMRAP 18 minutes

• ·       3 Wall Climbs
• ·       5 Toes to Bar
• ·       7 Box Jumps
• ·       9 KB Swings
• ·       Sprint 100m

Saturday 20th April 2019

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Friday 19th April 2019

Back Squats

• ·       3-3-3-3

3 Rounds

• ·       Run 200m
• ·       18 SDLHP – KB
• ·       12 Floor Wipers
• ·       6 Jumping Lunges

Tyre Flips

Thursday 18th April 2019

Bent Over Rows

• ·       6-6-6-6

15-12-9-12-15

• ·       Hang Power Cleans
• ·       Double Unders x2 (30-24-18-24-30)

Wednesday 17th April 2019

DB Bench Press

• ·       8-8-8-8

5 Rounds

• ·       10 Toes to wall
• ·       10 Back Extensions
• ·       10 Burpees
• ·       Sprint to street

·       Rest 1 minute between rounds

Tuesday 16th April 2019

Deadlift

• ·       3-3-3-3-3

AMRAP 15 mins

• ·       10 Overhead Lunges
• ·       10 Push Ups
• ·       10 KB Twists

Monday 15th April 2019

Chin Ups (weighted)

• ·       2-2-2-2-2

5 Rounds

• ·       10 V Sits
• ·       15 Box Jumps
• ·       20 Wall Ball
• ·       40m Farmers Carry