Saturday 31st March

Strength

5RM Bench Press

WOD

'Deck of Cards'

In Partners work through a deck of cards, picture cards = 10 reps, aces = 11

Hearts = Pushups

Diamonds = Box Jumps 24"/20"

Clubs = push press 35kg/25kg

Spades = Squats

Jokers = 400m run

Friday 30th March

Strength



3RM or 1RM Deadlift



WOD


"Del"

For Time:

25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Wednesday 28th March

Dynamic Effort

Bench Press x 2 x 10 @ 60% 1RM

WOD

AMRAP 15min

5 supine pullups
10 Weighted pressups 20/10kg
15 Box Jumps @ 20"

Tuesday 27th March

Dynamic Effort

Front Squat 10 x 2 @ 60% 1RM


WOD

Max Weight Back Squats in 2min
1 mile run

Monday 26th March

Skill

Snatch

WOD

3 Power Snatch @ 50kg/35kg

3 Overhead Squat @ 50kg/35kg

15 Burpees

6 Power Snatch

6 Overhead Squat

15 Burpees

9 Power Snatch

9 Overhead Squats

15 Burpees

Dynamic Effort

Bench Press 10 x 3 @ 65% 1RM


WOD

10 Burpees
10 Push Press @ 70kg/50kg
10 Burpees
20 Wallball
10 Burpees
30 GHD situps
10 Burpees
40 medball half moon 8kg/6kg
10 burpees

Monday 5th March

Skill

Spend 15 min working on one of the following:

• Handstand Pressups
• Pistols

WOD

'Mary' lite

AMRAP 10min

5 HSPUs

10 Alternating pistols

15 Pullups