Monday 10.04.2023
Team Bike Intervals 20sec Work 40sec Rest
Clean & Jerk Warm Up
WOD
TEAMS OF 3
AMRAP 27:
90 Ground To Overhead 55/35kg
90 Burpee Box Jump Overs (24″/20″)
60 Ground To Overhead 63/42kg
60 Burpee Box Jump Overs (24″/20″)
30 Ground To Overhead 70/50kg
30 Burpee Box Jump Overs (24″/20″)
Directly Into…
Max Calorie Echo Bike
Tuesday 11.04.2023
Gymnastic Warm Up 6 min “Cindy”
5 Pull Ups – 10 Push Ups -15 Squats
WOD
For Time [17 Minute Cap]:
30-20-10 Chest to Bar Pull-ups
4-3-2 Rounds of Dumbbell “DT”
RX KILOS: 2×22.5/15
Wednesday 12.04.2023
Warm Up : Front Squat & Push Press
Strength [ EMOM 21 ]
5 Front Squat
5 Push Press
5 Deadlift
RX @75%
Cool Down : ROM WOD
Thursday 13.04.2023
Dynamic Warm Up
Conditioning WOD [ AMRAP 24 Minutes ]
10/8 Calorie Bike Erg
10/8 Calorie Row
10/8 Calorie Ski
10 x 25ft Shuttle Runs
Friday 14.04.2023
Gymnastic Warm Up
Skill : HS Walk
WOD 4 Rounds [ For Time ]
10m HS Walk
15 KB Swings
20 V-Up
RX 30/24kg
Saturday 15.04.2023
Partner Warm Up : Bench Press / Devil Press
WOD [ WITH PARTNER ]
AMRAP 20 (YGIG)
3 Bench Press
6 Devil Press
9 DB Lunges ( From Hang )
RX Bar 80/55 Dual Dumbbell 22/15kg
Sunday 16.04.2023
Warm Up 1000m Run
WOD
5 Rounds [ For Time ]
60 Double Unders
30 Wallballs
15 Toes to Bar