Easter Monday Bank Holiday – Teams of 4
Part A – Relay as a pair (so 2 bars)
21-15-9
Overhead Squats 50/35kg
T2B
400m run

everyone to finish before starting Part B

Part B – Shared & Syncro reps
80 Syncro Deadlifts 90/60kg (2 at a time, 2 bars)
80 Box jump overs 24/20″
80 Syncro Push ups (2 at a time)
60 Syncro Burpees (as a team)
60 Box jumps 24/20″
60 HSPU
40 SA Devils Press (as a team)
40 Burpee Box jumps 24/20″
40 Wallwalks

Easter Sunday – Gym Closed

Strength:-
5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit

3×12 Pistols

Lily’s Birthday WOD (Team of 3)
12 min AMRAP
Row 30 cal
Round 1 – Pull ups
Round 2 – Power Cleans 60/40kg
Round 3 – Medball setups 9/6kg
*1 team member rows 30 cals whilst the other 2 work for max reps in the time it takes to row 30 cals.
**Rowers must rotate
***Score – cals rowed + reps

Metcon: – Good Friday mayhem!

Every 6 mins X 3
Row 800/700m
AMRAP
15 Wall balls 9/6kg
15 KB Swings 24/16kg
Rest 1 min

Every 6 mins X 3
100 DU’s
AMRAP
5 Burpees
7 Squat Cleans 60/40kg
9 STOH 60/40kg
Rest 1 min

Strength:-
10 mins on Turkish Getups

16 min EMOM (4 rounds)
1- 14/10 – Bike Cals
2 – 15 T2B
3 – 15 Push ups
4 – Rest

5 mins to achieve 1RM Power Snatch

Strength:-
20 min alt EMOM
1 Clean + 2 STOH
8 C2B or 3-5 muscle ups*
*or continued practice on pull up or muscle up skill from previous cycle

Metcon:-
21-15-9
Front rack barbell lunges 50kg/ 35kg
Over the bar burpees

Strength:-
Tempo Back Squats 32X1
6 x 3

Metcon:-
3 rounds
500m/450m row
12 Deadlifts 100/70kg
15 HSPU
Rest 1 min

Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1

Push Press
5,4,3,2,1

Metcon:-
3 rounds
50 DU’s
25 V-ups
5 BMU’s or 8 C2B

Hero wod – Jenkins

Killer #7 –  ‘Schmalls her wod’
Buy in 800m run
2 rounds
50 Burpees
40 Pull ups
30 Pistols
20 KB swings 24/16kg
10 HSPU
Cash out 800m Run