Monday, April 27th

A) Power Clean 5 x 2 @ 85% of 1RM

B1) Goodmornings 3 x 8
B2) DA KB Front Squat 3 x 8

C) 8 minute AMRAP
30 Double Unders (75 SUs)
15 WallBalls
10 Toe to Bar

Saturday, April 25th

A) 2 rounds
7 RA KB Clean
7 RA KB Push Press
9 Goblet Squat
7 LA KB Clean
7 LA KB Push Press
9 Goblet Squat

B) In Teams of Two
70 Deadlifts
120 Burpees
1 Partner does a Farmers Carry while the other does 7 Deadlifts and 12 burpees until they get back then switch places until completion of all reps.

Friday, April 24th

A) Front Squats 4 x 5 all heavy

B) ‘Helen’
3 rounds for time
400m Run
21 KB Swings
12 Pull-ups

Friday Finisher: Max effort Ring Hold

Thursday, April 23rd

A1) Barbell Step-ups 4 x 8 each leg
A2) OH KB Carry 4 x 30 seconds each arm

B) 12 minute AMRAP
200m Run
Box Jump
Toe to Bar
Ascending Reps 3,6,9,12,15 etc. keep adding 3 reps every round

Wednesday, April 22nd

A1) Power Clean 5 x 3 @ 80% of 1RM reset between reps
A2) Weighted Push-ups 5 x 5

B) 20 minute Aerobic Pace
2 minutes Rowing
8 Light Hang Power Cleans (around 50% of 1RM)
5 Handstand Push-ups or 20-30 second HS Hold
20 Weight Plate Russian Twists

Tuesday, April 21st

A) Back Squats 4 x 5 @ 80% of 3RM

B1) Ring Row 3 x 10 feet elevated if possible
B2) Strict Toe 2 Bar 3 x 10

C) 4 rounds of
7 C2B Pull-ups or Pull-ups
11 WallBalls
30 Double Unders (75 Singles)
rest 1 minute between rounds

Monday, April 20th

A) Push Press 4 x 3 @ 90% of 5RM

B) 4 rounds for time
400m Run
10 Burpees
15 Sit-ups
20 Walking Lunges

C) Side Plank from Elbow 2 x 45 seconds each side

Saturday, April 18th

The Drop It Like It’s Hot Challenge starts on Monday so if you’ve been thinking about it now is the time to take the plunge. In four weeks you will be at the top of your game and ready for an amazing summer! Go to Drop It Like It’s Hot and get yourself signed up:)

A1) Ring Hold/L-sit Ring Hold 3 x 30 seconds
A2) SL RDL 3 x 6 each leg

B) 20 minute AMRAP
In Pairs
1) 200m Wallball Run
2) 5 Strict Pull-ups
5 Hang Power Snatch
10 Push-ups
10 Lunge Jumps (5 each leg)
Switch when runner gets back. Carry on where your partner left off. Count total rounds for the team.

Friday, April 17th

The Drop It Like It’s Hot Challenge starts on Monday so if you’ve been thinking about it now is the time to take the plunge. In four weeks you will be at the top of your game and ready for an amazing summer! Go to Drop It Like It’s Hot and get yourself signed up:)

Strength Testing Week

A) Build to a 1RM Deadlift

B) 1 round for time
400m Run
30 Thruster (95/65)
20 Box Jump Overs
400m Run
20 Thrusters
30 Box Jump Overs
16 minute time-cap

Thursday, April 16th

A) Make up any missed testing or
15 minutes Gymnastics Practice
Handstand Holds/Walking
Kipping/Butterfly Pull-ups
Muscle-ups
Pistol Squats etc.
Pick 2 or 3 and practice several minutes each rotating through

B) 20 minute at aerobic pace
200m Run
20 Walking Lunges
1 Farmers Carry
7 Ring Dips
30 Second Side Plank each side