02/04/18 – 08/04/18

Monday 02

Closed

Bank Holiday

 

Tuesday 03

Strict Pull Ups

5-5-5-5-5-amap

5mins to complete 2 Rounds

2 Rope Climbs

9 Burpee Box Jump Overs

Then

5mins to complete 2 Rounds

3 Rope Climbs

12 Burpee Box Jump Overs

*keep adding 1 rep to the rope climbs and 3 to the burpee box jump overs every 5 mins until you can no longer complete the rounds within the time.

 

Wednesday 04

Deadlift

10 – 7 – 5 – 3 – 1

*build to 1RM

5 Rounds For Time

DB Deadlift 12

DB Hang Clean 9

DB STOH 6

@ 22.5/15kg

 

Thursday 05

EMOM10

20 Handstand Hip Taps

AMRAP20

6 Ring Dips

12 Wall Balls 9/7kg

50 Double Unders

 

Friday 06

OHS

10 – 10 – 10 – 10 – back off set amap

AMRAP15

15 cal Row

20 KB Swings 32/24kg

10 TTB

 

Saturday 07

3 Rounds For Time

21 Cal Row

15 Sit Ups

9 HSPU

*5 min Rest

2 Rounds For Time

15 Cal Air Bike

12 Thrusters 52.5/35kg

9 CTB Pull Ups

*5 min Rest

1 Round For Time

9 Deadlift 140/100kg

6 Ring/Bar Muscle Ups

3 Cleans 100/70kg

 

Sunday 08

REST DAY

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