Monday 16th - Sunday 22nd April 2018

Monday 16th April 

A) 6 x 10 box back squats
- Work at around 70% of PB
- Same weight across sets
- Allow 10min to warm up weight

B) 50-40-30-20-10
KB swing 24/16kg
Cal row/bike/ski
Sit ups
- 25min time cap 


Tuesday 17th April 

A) Every 90s for 18mins
Station 1 - 20 banded hamstring curls
Station 2 - 10 BB ab roll outs
Station 2 - 10 BB overhand grip bent over row 45/30kg

B) 12min amrap
4 strict pull ups
8 handing knee raise
12 DB push press 6/6 @ 22.5/15kg 


Wednesday 18th April 

A) 18min EMOM
0-6 - 2 strict press
6-12 - 2 push press
12-18 - 2 jerks (any variation)
record heaviest lift of all 3

B) for total reps
3 rounds
2min burpee box jump overs 24/20
2min wall balls
2min Alt arm DB snatch 22.5/15kg
2min rest 


Thursday 19th April
In teams of 2
8 alternating rounds of...
8 deadlifts 100/80kg
8 C2B pull ups

Rest 3mins

8 alternating rounds of.... 
8 Back squat (from rack) 80/60kg
8 HSPU’s

Rest 3mins

8 alternating rounds of....
8 GTOH 60/40kg
8 Ring Dips

- score is total time 


Friday 20th April 

In teams of 2
3 rounds for time  
120 DU’s performed together
90 alternating box jumps
60 alternating wall balls 9/6kg
30 alternating power cleans 70/47.5kg 


Saturday 21st April 

A) perform 1 lift every 45secs for 3min
Lift 1 - snatch 1st pull
Lift 2 - snatch high pull
Lift 3 - power snatch
Lift 4 - squat snatch
1min rest change weight on bar
Perform 5 rounds of lifts
- focus on technique  

B) complete 1 set every 5mins for 4 rounds 
500m row
10 burpees over rower
- score is slowest round


Sunday 22nd April

45min AMRAP 
600m run
20 T2B
400m run
15 Push Press 50/35kg
200m run
10 Lunges (can be front or back) 50/35kg
100m run
5 wall walks