30 Apr Mon 1st May
Strength = 20 min Back Squat 6×3@HEAVY (Last set should be 3RM)
WOD:
30 min Cap
100 Pull Ups
100 Push Ups
100 Air Squats
100 Sit Ups
Scale = Sets of 20 each movement
Protected: WOD/Blog
27 Apr FLEX FRIDAY 28th April
“Flex Friday”
Demonstrate and warm up movements, then:
4 RFT
10 Strict Chin Ups
10 Strict Dips
10 Strict Over Head Press 40/25
3 mins rest
4 RFT
10 Pull Ups
10 Dips
10 STOH
Buy Out = ***TOP SECRET***
26 Apr Thur 27th April
Warm up all movements then:
WOD
6 min AMRAP
8 Thrusters 50/35
8 HSPU
Rest 3 min
6 min AMRAP
8 Clean and Jerks 50/35
50m run
Rest 4 min
6 min AMRAP
8 Thrusters 50/35
8 HSPU
Rest 3 min
6 min AMRAP
8 Clean and Jerks 50/35
50m run
25 Apr Weds 26th April
10 min to warm upto 10RM Kettlebell Snatch (each arm)
WOD:
21-15-9
KB Swings 24/16
Pull Ups
Rest 2min
15-12-9
KB Snatch
C2B
Rest 2min
12-9-6
KB OHS
Bar Muscle Ups
25 Apr Tues 25th April
Hero WOD: Sgt. Manahi
For time
Buy in; 28 Deadlifts in pairs 90/60
Then 4rounds of
209m run
19 Push up
20 OH lunge 20/10
19 Pull up
43 Air squat
23 Apr Mon 24th April
8 min Tabata = Alternate between T2B and Jumping Lunges
WOD:
4RFT
20 Box Jumps
40 Double Unders
20 Cal Row
40 Double Unders
20 Apr Fri 21st April
Strength = Power Snatch+OHS, Build to 2RM (Touch and Go)
21-15-9
Snatch Grip Deadlift 45/30
Push Ups
15-12-9
Power Snatch
Push Ups
12-9-6
Squat Snatch
Push Ups
19 Apr Thurs 20th April
Hero WOD:
“Jason”
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Scale MU = Bar MU, or Burpee Pull ups
18 Apr Weds 19th April
Strength = Weighted Pull Ups
5 x 5 (if not at this level then work on strict pull ups, negatives or band assissted)
WOD:
50-40-30-20-10
Double Unders
Sit Ups
Rest 3min
50-40-30-20-10
Double Unders
Mountain Climbers
17 Apr Tues 18th April
Rope climb tech and then warm up Clean to Front Squat
WOD:
5 RFT
5 Front Squats 100/65
5 Rope Climbs
400m Run