MONDAY
Strength/Skill
–
Workout Of The Day
SPECIAL EASTER WORKOUT!
TUESDAY
Strength/Skill
Bench press
One set every 4 mins for 4 sets.
3.3.3 reps – Rest 10 secs between every set of 3.
Superset with:
8 Barbell bent over rows
Workout Of The Day
13:00 AMRAP
20 Cal Row
20 alternating single arm DB hang power clean and jerk @ 22.5/15kg
WEDNESDAY
Strength/Skill
Back Squat
1 set every 2:30 for 15 mins
5-3-5-3-5-3
Workout Of The Day
13:00 Controlled quality AMRAP
8 Tough loading split squats each leg
20 Banded hip flexor pulls each leg
10 alternating single leg eccentric dragonflag lowers.
10m Bottoms up KB carry each side
THURSDAY
Strength/Skill
Workout Of The Day
Every 8:00 x 4 rounds (32:00 total)
800m Run
Round 1 + 3 = AMRAP until 7:00 mark
8 Strict Pull ups + 15 Situps
Round 2 + 4 = AMRAP until 7:00 mark.
5 Pull ups + 10 push ups + 15 Situps
*At 7:00 mark rest until 8:00 mark of each set.
FRIDAY
Strength/Skill
Deadlift
One set every 3 mins for 4 sets.
4.4 reps – Rest 10 secs between every set of 4.
Workout Of The Day
200m Double DB farmers carry @ 2x 22.5/15kg
50 medball situps
10x DB complex*
100m Double DB farmers carry@ 2x 22.5/15kg
50 medball situps
5x DB complex*
DB complex = 4x Renegade rows into 4x Front Squats
SATURDAY
Workout Of The Day
In pairs:
3:30 ON 1:30 OFF x 7 rounds (or finishing with 150 thrusters)
400m run (together)
20 T2B
Max Thrusters w/time remaining @ 40/30kg
