Sunday, April 21, 2019

Monday 22nd April 2019



AMRAP 18 minutes
  • ·       3 Wall Climbs
  • ·       5 Toes to Bar
  • ·       7 Box Jumps
  • ·       9 KB Swings
  • ·       Sprint 100m


Friday, April 19, 2019

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



Thursday, April 18, 2019

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

Wednesday, April 17, 2019

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)


Tuesday, April 16, 2019

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

Monday, April 15, 2019

Tuesday 16th April 2019



Deadlift
  • ·       3-3-3-3-3

AMRAP 15 mins
  • ·       10 Overhead Lunges
  • ·       10 Push Ups
  • ·       10 KB Twists


Sunday, April 14, 2019

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