22/04/21

5 Rounds: 20 Kneeling Single Arm DB Strict Press (10 EA)10 Sand Bag Cleans (60/ 40kg)1:00 SB Hold (60/ 40kg) *REST 1:30 between rounds

21/04/21

3 Minute AMRAP (4 Sets) 20/ 18 Cal Row15 KB Goblet Squats (24/ 16 kg)50 Double UndersMax Wall Balls ***REST 3 Minutes after each AMRAP***

20/04/21

9 Minute AMRAP 3 – 6 – 9 – 12 – 15……. Hang Power Cleans (60/ 42.5kg) Ring Dips  

19/04/21

20 KB Front Rack Reverse Lunges (max load) *perform a set every 2:30 3 Rounds: 400m Run 21 KBS (24/ 16kg) 12 Pull Ups  

17/04/21

Heavy 5 Strict Press *12 minutes to establish a heavy 5 20 Minute AMRAP: 10 Strict HSPU/ Hand Release Press Ups15 Pull Ups/ Inverted Row20 Air Squats

16/04/21

3 Rounds: 1:00 Sand Bag Hold (60/ 40kg)1:00 DB Snatches (22.5/ 15kg)1:00 Plank Hold1:00 Single DB Reverse Lunges (22.5/ 15kg)1:00 Ab Mat Sit Ups

15/04/21

For Distance: 4:00 Row or Bike  *Rest 4:00* 3:00 Row or Bike  *Rest 3:00* 2:00 Row or Bike  *Rest 2:00* 1:00 Row or Bike  *Rest 1:00* 2:00 Row or Bike  *Rest 2:00* 3:00 Row or Bike  *Rest 3:00* 4:00 Row or...

14/04/21

16 Minute AMRAP: 15/ 12 Cal Row OR 12/ 10 Cal Assault Bike 12 Toes to Bar/ Knees to Elbow 9 Burpees  

13/04/21

Heavy 5 Deadlift *you have 12 minutes to establish a heavy 5 for the day 3 Rounds: 20 KBS (32/ 24kg) 40 Single KB Box Step Ups (32/24kg)