W/C 22nd April 2019

Monday 22nd April 

‘Modified Murph’

In teams of 2
P1 - 1 lap run in a vest 
P2 - 1 lap run in a vest 
Split as needed (1 partner must always be wearing vest)
100 pull ups 
200 down ups 
300 alt leg lunge
P1 - 1 lap run in a vest 
P2 - 1 lap run in a vest 

Tuesday 23rd April 


A) 5x3 Push Press - building throughout 
     5x3 Push jerk - building throughout 
- 2 separate scores 

B) 10 rounds for Time 
5 clean and jerk 70/47.5kg 
10 Box Jump over 24
20 DU ( scale 2:1)
- 25min time cap

Wednesday 24th April 


A) 15m EMOM 
Alternating minutes 
1- 10 KB goblet squat 24/16kg 
2- 15 KB swing 24/16kg 
3- 20 KB Deadlift 24/16kg 

B) every 5min for 20mins 
500m row or 1000m bike erg 
30 air squat 
- score is slowest round 

Thursday 25th April 


A) Back Squat for total load 
8-3-8-2-8-1

B) going 2mins on : 2mins off x 6
15 Thrusters 45/30kg 
In remaining time max burpee over bar 
- score is total number of burpees 

Friday 26th April 


In teams of 2
For time 
100 Double DB  Reverse Lunge in farmer hold 
400m run (together)
80 Double DB Push Press 
400m run (together)
60 Double DB clean and press 
400m run (together)
40 Double DB box step over 
400m run (together)
20 Devil Press 
400m run (together)

Saturday 27th April 


A) 4 rounds of 
45s left side plank - 15s rest 
45s right side plank - 15s rest 
45s plank - 15s rest 
1min max T2B
- score is total number of T2B

B) for time 
5 Squat Snatch 40/25kg
20 press ups 
10 Squat Snatch 40/25kg
20 press ups
15 Squat Snatch 40/25kg
20 press ups
20 Squat Snatch 40/25kg
20 press ups

Sunday 28th April 


Rolling clock 
0-10mins
70/60 cal row/bike/ski into 30 Deadlifts 60/40kg

10-20mins 
60/50 cal row/bike/ski into 25 STOH 60/40kg

20-30mins 
50/40 cal row/bike/ski into 20 power clean 60/40kg

Score each workout for time, separately