Monday |
01/04/2019 |
| MetCon | |
| For Time: | |
| Run x 2km | |
| Thruster x 150 (45/30) | |
| Burpee OB x 150 | |
| Run x 2km | |
Tuesday |
02/04/2019 |
| Strength | |
| A1. Back Squat 3 x 12 | |
| B1. Front Squat 4 x 6 | |
| MetCon | |
| Du x 35 | |
| KBS x 25 (28/20) | |
| DU x 35 | |
| Sit up x 25 | |
| DU x 35 | |
| Ring Row x 25 | |
| Du x 35 | |
| KBS x 25 (28/20) | |
| DU x 35 | |
| Sit up x 25 | |
| DU x 35 | |
| Ring Row x 25 | |
| Du x 35 | |
Wednesday |
03/04/2019 |
| Strength | |
| EMOM x 12 | |
| Odd – Thruster x 8 | |
| Even – Burpee OB x 8 | |
| MetCon | |
| 21/15/9 | |
| Power Snatch (45/30) | |
| ABC | |
Thursday |
04/04/2019 |
| Skill | |
| EMOM x 10 | |
| T2B x 6-12 | |
| Ring Dip x 4-10 | |
| MetCon | |
| In teams of 3 | |
| Max Distance row in 30 Mins | |
Friday |
05/04/2019 |
| MetCon | |
| “Easy Mary” | |
| AMRAP x 20 min | |
| HSPU x 5 | |
| Pull up x 10 | |
| Air Squat x 25 | |
Saturday |
06/04/2019 |
| MetCon | |
| Establish 5 RM Bench Press | |
| MetCon | |
| In Teams of 4 | |
| 100/80/60/40/20 | |
| Assault Bike Cals | |
| Bar Facing Burpee | |
| Power Cleans (45/30) |