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Friday, April 20, 2018
Saturday 21st April
AMRAP 16 mins
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3 Wall Climbs
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5 Toes to Bar
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7 KB Swings
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9 Box Jumps
Thursday, April 19, 2018
Friday 20th April
Strict Press
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4-4-4-4
Zercher Squat
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3-3-3
6 Rounds
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3 Deadlifts (100/65)
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Sprint 40m
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6 Burpees over bar
Wednesday, April 18, 2018
Thursday 19th April
Jackie
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Row 1k
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50 Thrusters (20/15)
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30 Pull Ups
Static Holds
1 min hold each for 2 or 3 sets
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Hollow hold
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Superman
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Squat on wall
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Handstand
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Bar Hang
Rest 30 seconds between each hold
Tuesday, April 17, 2018
Wednesday 18th April
Manmakers (DB – 22.5/15)
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4-4-4-4-4-4
AMRAP 15 mins
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8 Push Press (30/20)
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10 Toes to bar
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12 KB Swings (24/16)
Monday, April 16, 2018
Tuesday 17th April 2018
Turkish Get ups
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3 x 3 each side
3 Rounds
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50 Double Unders
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40 Squats
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30 H R Push Ups
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20 Sit Ups
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10 Bar Muscle Ups
Sunday, April 15, 2018
Monday 16th April 2018
30 DB Step ups
Sumo Deadlifts
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4-4-4-4
AMRAP 12 mins
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5 Pull Ups
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5 Burpee Box Jumps
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