Monday 27 March
Warming Up
2 rounds – 3 min each of:
Gymnastics
12 min AMRAP for quality
Workout
For time
Tuesday 28 March
Warming-up
3 RFQ:
Weightlifting – clean and jerk
5 x 1 power clean 2x hang squat cleans 2x split jerks
*Touch and go fast barbell cycling, start at 70% and increasing load a bit after each set
*Do not go over 85%
*Rest as needed between sets
Workout
For time
Time cap = 15 min
*22.5/15kg DB 9/6kg wall ball
Wednesday 29 March
Warming Up
5 min AMRAP for quality:
Gymnastics
4 RFQ:
Workout
20 min EMOM
Thursday 30 March
Warming Up
2-4 RFQ:
Workout
Every 4 min x 8
RX 42/30Kg Barbell
Friday 31 March
Warming Up
Then 3 RFQ:
Workout
With a partner 22 rounds for time of:
Then:
*RX 42/30kg
Saturday 1 April
Warming Up
Then:
2-3 RFQ:
Skill work
9 min EMOM alternating:
Workout
3 RFT:
TC = 13 min
*Go each interval with your best output
* in this rep range we go unbroken
*Rest 2 min between rounds
* < 3 min for each round
Sunday 2 April
Warming Up
2 RFQ:
Weightlifting – Front squats
1x 10 Dead stop front squats at 60% 1RM
1x 10 Dead stop front squats at 65% 1RM
*Rest 2 min between sets
*Set-up block or a rack that you are just below parallel
*We want to remove all tension from your muscle between reps so you have to produce max force during every rep.
Workout
For time:
5 min to complete:
if complete within 5 min, extend the time cap with 5 min and complete:
If complete within 10 min, extend the time cap again with 5 min and complete:
If complete within 15 min, extend the time cap again with 5 min and complete: