Monday 2nd - Sunday 8th April 2018

Monday 2nd April 

A)    15m EMOM
    1 Cluster
    2 Thruster
    - Build weight throughout EMOM until failure. Once failed go to previous weight and continue EMOM at that weight

B)    15min AMRAP
    15 T2B
    12 Front Squats 60/40kg
    15/12 Cal Row 


Tuesday 3rd April 

450m/400m row/ski
600m Run
700m/650m row/ski
Going every 10min complete 4 rounds
- Score all 4 rounds individually 


Wednesday 4th April 

A)    7min to find 1RM power clean

Rest 3mins

B)    7min AMRAP
    8 Power Clean 60/40kg
    8 Burpee Box Jump over 24/20
    8 Pull ups

Rest 3mins

C)    7 Rounds for time
    8 Power Clean 60/40kg
    8 Burpee Box Jump over 24/20
    8 Pull ups
    (20min time cap)


Thursday 5th April

In teams of 4
Complete in a Congo line
40 Wall Balls
30 Cal AB
20 DB push press 2x22.5/15kg
10 Deadlifts 100/80kg

Rest 5min

16min AMRAP all in sync
15 Sync OH plate lunge 20/15
10 Sync Burpee to plate
15 Sync In/out press ups
After every full round accumulate 200 DU's between all 4 


Friday 6th April 

In teams of 2
8min AMRAP alternating rounds
6 Back Rack Lunges 60/40kg
9 KB swings 24/16kg
12 Air Squats

Rest 4min

8min AMRAP alternating rounds
6 Front Rack Lunges 50/35kg
9 KB thruster 24/16kg
12 Sit ups

Rest 4min

8min AMRAP alternating rounds
6 OH Lunges 40/30kg
9 KB SDHP 24/16kg
12 press ups 


Saturday 7th April 

A)    20min clock
    0-10 Find 1RM Snatch
    10-20 EMOM @ 80%
    1 Hang Snatch
    1 Snatch
    - Can either be power or squat

B)    GI-Isabel
    10 Rounds
    3 Power Snatch 60/42.5kg
    10 Burpees 


Sunday 8th April

40min AMRAP
    25 KB swings 24/16kg
    35 sit ups
    45 Air Squats
        After rnd 1 complete 100DU
        After rnd 2 complete 200m run
        After rnd 3 complete 10 wall walks
        Then repeat