Monday 26th - Saturday 31st March 2018

Monday 26th March

Part A -Deadlift (Building)

  • 2 X 10 Reps
  • 2 X 8 Reps
  • 2 X 6 Reps

Part B - 20 Min AMRAP

  • 10 Wall Balls 9/6
  • 150m Ski/Row

EVERY 5 rounds rest 1 Min


Tuesday 27th March

Part A - Upside Down Practice: 

Try to accumulate 10 Minutes upside down either working FS Handstands / HS Walks / Headstands / HS Hold against wall.  

Part B - Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters


Wednesday 28th March

Part A - Build to a heavy complex of; 1 Squat Snatch + 1 Hang Power Snatch

Part B - 3 Rounds

20 Pistol Squats
15 Hang Power Snatch 50/35
10 Bar Muscle Up


Thursday 29th March

Part A - Back Squat (Building)

  • 2 X 10 Reps
  • 2 X 8 Reps
  • 2 x 6 Reps

Part B - 4 Sets of 2:00 on 2:00 off

10 DB Snatch
10 Burpees
Max Back Squat 80/60 in remaining time. (From floor)

Score is total back squats. 


Friday 30th March

For Time; In teams of 3 each person picks one workout to complete

Athlete MUST complete their workout before the next can begin

Athlete 1:

  • 30 Bar Facing Burpee
  • 30 Cal Row
  • 25 OH Lunge 60/42.5

Athlete 2:

  • 25 Bar Facing Burpee
  • 30 Cal Row
  • 25 OH Lunge 60/42.5

Athlete 3:

  • 20 Bar Facing Burpee
  • 30 Cal Row
  • 25 OH Lunge 60/42.5

Straight into

Athlete 1:

15-12-9

  • Squat Clean 42.5/30
  • Box Jump Over (30/24)

Athlete 2:

12-9-6

  • Squat Clean 60/42.5
  • Box Jump Over (30/24)

Athlete 3:

9-6-3

  • Squat Clean 80/50
  • Box Jump Over (30/24)

Straight into

Athlete 1:

15-12-9

  • STOH 42.5/30
  • T2B

Athlete 2:

12-9-6

  • STOH 60/42.5
  • T2B

Athlete 3:

9-6-3

  • STOH 80/50
  • T2B

Saturday 31st March

Part A - Bench Press (Building)

  • 2 X 10 Reps
  • 2 X 8 Reps
  • 2 x 6 Reps

Part B -

21 Calories, Ski/Bike/Row
3 Rope Climbs, 15 ft. 
15 Calories, Ski/Bike/Row
2 Rope Climbs, 15 ft. 
9 Calories, Ski/Bike/Row
1 Rope Climb, 15 ft.
9 Calories, Ski/Bike/Row
2 Rope Climbs, 15 ft
15 Calories, Ski/Bike/Row
3 Rope Climbs, 15 ft. 
21 Calories, Ski/Bike/Row