Sunday 1st April
Gym closed
Gym closed
Strength:
Muscle up 3x max
Met Con:
100 pull ups
100 goblet squats 24/16kg
100 push ups
1000m run
Weightlifting at 17:15
Strength:
Turkish get up 5×3 each arm
Floor press 3×5
Met Con:
In a pair complete 10x400m runs (5 each)
Strength:
Jerk to a heavy single
Jerk 5×2 @80% of above
Met Con:
3 rds
50 KB swings 28/20kg
35 wall balls 20/10
20 pull ups
Strength:
OH squat 5,5,3,3,1,1
Weighted pull ups 5,5,3,3,1,1
Met Con:
3 rds
7 Muscle ups
20 OH lunge steps 60/42.5kg
Met Con:
5 rds
1 C&J 100/65kg
400m run
8 deadlifts 100/65kg
16 toes to bar
Gym closed
Strength:
6x snatch pull + hang snatch + snatch
Met Con:
18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/30kg
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24 etc
Scaled:
Men use 30kg, perform jumping chin-over-bar pull-ups
Women use 20kg, perform jumping chin-over-bar pull-ups
Strength:
Weighted ring row + strict dips 4×8+max
Met Con:
Tabata circuit, 6 sets of 20 sec work 10 sec rest on each.
1: pull ups
2: sit ups
3: strict press 42.5/30kg
4: jumping back squats 20/15kg