W/C Mon 13th May

Monday 13th May

EMOM 10min

*   2 Clean pulls + 1 Clean (either squat or Power) - Building 

18min AMRAP

30 DU’s 

15 Press ups 

30 Box Jumps (20’ for male and female)

15 Power Cleans (42.5/30kg)

Tuesday 14th May

6 x 3 Strict Press

     - Building weight

     - Aim for 1 set every 2-3mins

5 X 4 Min AMRAP W/ 1 Min Rest

400m Row/Ski

15 KB swings 24/16kg 

AMRAP Burpee pull up

Rest 2min X 5 rounds

Score is total number of burpee pull ups

Wednesday 15th May

EMOM 10min

2 Snatch Pulls + 1 Snatch (either squat or Power) - Building 

18min AMRAP

Max reps STOH 50/35kg

200m run

Max reps T2B

200m run

Score is two separate scores 1 total number of STOH reps and 1 T2B reps

Thursday 16th May

6 x 3 Deadlift

Aim for 1 set every 2-3mins

For Time

1 Lap Run with a Medball 9/6kg

6 Rounds of

8 Pull ups

12 Box Jumps (30/24")

16 Wall Balls (9/6kg)

Friday 17th May

In teams of 3: Split all work as needed (45 min cap)

2000m Row/Ski (4000m Bike)

60 Power Cleans (50/35kg)

60 DBall Over Shoulder 50/30

100 M DBall Carry (50m EACH)

1500m Row/Ski (3000m Bike)

50 Power Snatch (50/35kg)

50 DBall Over Shoulder

100 M DBall Carry (50m EACH)

1000m Row/Ski (2000m Bike)

40 Thrusters (50/35kg)

40 DBall Over Shoulder

100 M DBall Carry (50m EACH)

Saturday 18th May

10min Alternating EMOM

Min 1 – 5 HSPU + 5 T2B

Min 2 – 12 alt Leg lunge 2x22.5/2x15kg

(DB in farmers carry position)

2018 Regional Event 5 - For Time

50 HSPU

50 T2B

50 Cal row/bike/ski

50 DB box step overs (1x22.5/1x15kg)

50 OH DB alternating leg lunge (25 Left Arm / 25 Right arm 1x22.5/1x15kg)

Sunday 19th May

Triple 3 – Partition reps as needed

* 3000m Row

* 300 DU’s (scale 2:1)

* 3mile Run