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
Protected: WOD/Blog
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
12 Apr Thurs 13th April
Strength: Building in weight 1 strict press, 2 push press and 3 push jerk.
WOD: Three rounds of;
Wall ball 9/6
Kb Swing 28/20
Pull up
Push-press 40/25
Jumping lunge
Rest
Each station is 1min each, accumulate your score after each full round.
11 Apr Weds 12th April
Bar complex: Working up to a comfortable weight of 1 Power Snatch, 1 OHS, 1 Squat Snatch (hands stay on the bar).
WOD: For time
800m run
20 power snatch 40/25
20 Sit up
400m run
20 OHS
20 Sit up
200m run
20 Squat snatch
20 Sit up
10 Apr Tues 11th April
WOD:
5min AMRAP
10kb snatch 28/20
10 Goblet Squat
Rest 3min
5min AMRAP
10cal air bike
10 Burpee
Rest 3min
5min AMRAP
10 Box jump
10 Push up
Finisher: In 3’s, max cals in 8min.
