Tuesday 19th April

A) EMOM x 12 min

1) 20 hollow rocks

2) 12 ttb

WOD start a new round every 4 mins x 3

Run 400m

Max effort burpee box jump overs 24"/20"

Monday 18th April

Front squat

2 x 2 @ 75%

2 x 2 @ 80%

2 x 2 @ 85%

WOD 

15 burpee to rig buy in

10 front squats 80/60

10 bar muscle ups / 20 pull ups

10 front squats

10 bar muscle ups / 20 pull ups

10 front squats

15 burpee to rig buy in

Thursday 14th April

A) OHS 

20 minutes working on sets of 3-5 reps. Work on absolute depth and form. 

WOD 5RFT

20 burpees

15 OHS 42.5/30

10 pull ups

Wednesday 13th April

A) Russian KB lunges

6 x 10 each leg

WOD EMOM x 20 mins

1) :45 assault bike

2) :45 slam balls

3) :45 KBS 24/16

4) :45 box jump overs 20"

Tuesday 12th April

A) Deadlift cycle

10 TNG reps with weakest mixed grip

10 TNG reps with strongest mixed grip

10 reps alternating grip

WOD 'D.T.'

5RFT

12 deadlifts

9 hang power clean

6 stoh 70/50

Monday 11th April

A) back Squat

5 x 5 @ 70%

WOD - 3 rounds

In 3 minutes

30 wall balls 9/6

15 box jumps 24"/20"

AMRAP ttb

- rest 3 mins

Tuesday 5th April

A) OHS

5 x 3 building in load

WOD 'Nancy'

5rft

400m run

15 ohs 42.5/30

Monday 4th April

A) back squats

6 x 3 x 80%

WOD 5rft

50 double unders

30 wall balls 9/6

10 box jumps 30/24"