Thursday, April 15, 2021

Friday 16th April 2021

 

The Chief

5 cycles of 3min AMRAP

  • ·       3 Power Cleans (60/40)
  • ·       6 Push ups
  • ·       9 Squats

Rest 1 min between rounds

Thursday 15th April 2021

 

Strict Pull Ups

  • ·       4 Sets of 4 reps

DB Curls

  • ·       4 sets of 6 reps

24-21-18-15-12-9-6

  • ·       DB Clean & Jerk
  • ·       Dips

Wednesday 14th April 2021

 

Deadlifts

  • ·       5 sets of 5

4 Rounds

  • ·       30 Single Arm KB Swings (15each)
  • ·       20 Russian Twists
  • ·       10 Front Rack (KB) Lunges
  • ·       Run 400m

Monday, April 12, 2021

Tuesday 13th April 2021

 

Strict Press

  • ·       4 sets of 5

6 Rounds

  • ·       10 Front Squats
  • ·       12 Push Press
  • ·       14 Box Jumps

Sunday, April 11, 2021

Monday 12th April 2021

 

  • Back Squats
  • ·       3 sets of 8

  • AMRAP 14 mins
  • ·       20 DB Snatches (Alternating arms)
  • ·       15 Push Ups
  • ·       10 Toes to bar

Friday, April 9, 2021

Saturday 10th April 2021

 

Jenny (mod)

AMRAP 20mins

  • ·       20 KB Swings
  • ·       20 Goblet Squats
  • ·       Run 400m

Thursday, April 8, 2021

Friday 9th April 2021

 

Friday 09/04/2021

Hope

3 Rounds

  • ·       Burpees
  • ·       Power Snatch (35/20)
  • ·       Box Jumps
  • ·       Thruster (35/20)
  • ·       Chest to Bar Pull Ups

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise are done.

There a are too many variations and options to this to mentions so don’t be scared, give it a go.
It’s been 3 years since we did it so don’t miss out.

Wednesday, April 7, 2021

Thursday 8th April 2021

 Arm Bar

  • ·       4 each side

KB Single arm rows

  • ·       3 sets of 8 each side

AMRAP 15mins

  • ·       10 DB Shoulder to Overhead (5 each arm)
  • ·       10 Overhead Lunges
  • ·       Farmers carry

Tuesday, April 6, 2021

Wednesday 7th April 2021

 Back Squats

  • ·       4 sets of 4 reps

5 Rounds

  • ·       12 Hand Release Push Ups
  • ·       12 Pistols (single leg squat – 6 each leg alt)
  • ·       12 V Sits
  • ·       12 Pull Ups

Monday, April 5, 2021

Tuesday 6th April 2021

 

Chin Ups (reverse grip)

  • ·       4 sets of 8reps

21-15-9

  • ·       Deadlifts (60/40)
  • ·       Burpees
  • ·       Double Unders x2 (42-30-18)

Friday, April 2, 2021

Saturday 3rd April 2021

 

Zeus

3 Rounds

  • ·       30 Wall ball
  • ·       30 Sumo Deadlift High Pulls (30/20)
  • ·       30 Box Jumps
  • ·       30 Push Press (30/20)
  • ·       Row 30 Cals (Run 300m)
  • ·       30 Push ups
  • ·       10 Bodyweight Back Squats

As always everything can be modified.

Scaled version

3 Rounds

  • ·       30 DB Thrusters
  • ·       30 Sumo Deadlifts (KB)
  • ·       30 Step ups
  • ·       30 Push Press (DB)
  • ·       Run 200m
  • ·       30 Knee Push Ups
  • ·       10 Goblet Squats

Reduce reps to 20 if needed

Easter Timetable