Monday 12th April
In teams of 2…
8min AMRAP
50 KB swings (1 works : 1 rests)
15 Sync Air Squats
50 KB Goblet Squat (1 works: 1 rests)
15 Sync Sit ups
2min Active recovery – incorporating a 200m run
8min AMRAP
50 Russian KB swing (1 works : 1 rests)
15 Sync Press ups
50 KB Push Press (1 works: 1 rests)
15 Sync Mountain Climbers
2min Active recovery – incorporating a 200m run
8min AMRAP
50 Single arm switch (1 works: 1 rests)
15 Sync Down ups
50 KB GTOH (1 works: 1 rests)
15 Sync Pommel jumps
2min Active recovery – incorporating a 200m run
8min AMRAP
50 KB Thruster (1 works : 1 rests)
15 Sync Lunges
50 KB SDHP (1 works : 1 rests)
15 Sync Leg Lowers
Tuesday 13th April
In 2’s…
Bodyweight in sync
1min Air Squat
1min Press up
1min Sit up
1min Down up
1min Lunges
12 min AMRAP (split as needed)
40 Box Jumps
40 TRX Body Row
40 Barbell Back Squats
40 Barbell Push Press
20 Alternating Rounds
9 KB Swing
6 KB Thruster
3 Burpee over KB
Wednesday 14th April
Strength
30:30:30 DB/DB/BW/Rest
DB Goblet Squat
DB GTOH
DB Lunge
DB SA push press
DB Thruster
DB Devil Press
Rnd 1 – Press up
Rnd 2 – Air Squat
Rnd 3 – Mountain Climbers
Rnd 4 – Down ups
Conditioning
15min AMRAP ladder up in 5’s
5 Burpee Deadlift
5 Box Step ups
5 Leg Buster (2 lunge jumps into 2 squat jumps)
Thursday 15th April
Strength
45:15 on each exercise
Shoulder Press
Back Squat
Upright Row
Forward Lunge
Floor Press
Reverse Lunge
Bent over row
Deadlift
Repeat x 3
Conditioning
15:15/30:15/45:15/60:15
Walk out press up
Burpee
Hot Knees
Squat Jumps
Plank Hold
Lunge Jump
V crunches
Friday 16th April
You Go, I Go
1min Intervals for 10mins
15 KB Swings
15 KB Push Press
Max Press ups
For Time
100 KB Deadlift
25 Sync Down ups
100 KB Goblet Squat
25 Sync Lunges
100 KB GTOH
25 Sync Hot Knees
100 KB Oblique Twist
25 Sync Sit ups
100 KB Swings
25 Sync Burpees
Saturday 17th April
2min on: 1min off x 16 Rounds
30 KB Swings – Max Burpees
30 BB Back Squats – Max Plyo Lunge
30 Press ups – Max Hot Knees
30 KB Goblet Squat – Max Mountain Climbers
30 BB Push Press – Max Pommel Jumps
30 Sit ups – Max Bicycle
30 KB Deadlift – Max Squat Variation
30 BB Lunge – Max Sprint
Alt Tabata:
Elbow Plank
Extended Plank
Straight into
Alt Tabata
Sit ups
Leg Lowers
Sunday 18th April
8 Rounds of:
10 Left Arm Swing
10 Right Arm Swing
10 Press ups
Into
8 Rounds of:
10 Left Arm Thruster
10 Right Arm Thruster
10 Prisoner Squats
Into
8 Rounds of:
10 Left Arm SDHP
10 Right Arm SDHP
10 Down ups
Into
8 Rounds of:
10 Left Leg Lunge
10 Right Leg Lunge
10 Reverse Lunges