Monday 10 April
Easter Egg Hunt!
Tuesday 11 April
Warming-up – 10 min
2-3 RFQ:
Gymnastics: skills – 20 min
3-4 RFQ:
*Rest as needed
Interval circuit training – 30 min
12 x 1 min work / 1 min rest
Alternate between:
*Athletes who cannot clean the 35 kg D-ball perform D-ball deadlifts
Wednesday 12 April
Warming-up – 10 min
5 min AMRAP:
Powerlifting: bench press – 20 min
Start a new set every 2 mins x 6
Workout – 30 min
15 min AMRAP:
*Cleans should be drop and go kinda weight, not tng
Thursday 13 April
Warming-up – 10 min
2-3 RFQ:
Weightlifting: OH Squat – 25 min
*Rest as needed – feel free to continue adding the pause in the later sets to work on getting comfortable lifting higher loads overhead
Workout – 25 min
21-15-9 reps of:
TC = 8 min
*Scaling: choose a scaling option that enables you to keep working on the bar. This workout should be a short sprint. So choose ring rows, jumping pull ups or toe assisted pull ups on a low bar over elastic bands and short sets with technique drills.
*RX = 65 / 90 kg BB
I = 50 / 65 kg BB
B = 35 / 40 kg BB
Friday 14 April
Warming-up – 10 min
2-3 RFQ:
Gymnastics: strength – 20 min
In 12 mins 3-4 RFQ:
*Rest as needed
Workout – 30 min
Buy in: 150 DU/300 SU each
4 RFT:
Cash out: 150 DU/300 SU each
TC = 18 min
Saturday 15 April
Warming-up – 10 min
Then 2-3 sets:
WOD prep – 10 min
Get stuff ready
Talk tactics
Benchmark workout “Kelly” – 30 min
5 Rounds For Time:
TC = 30 min
*Scaling options: 4 rounds
*If athletes cannot run: 500 m row
Sunday 16 April
Warming-up
Then:
Weightlifting: Snatch – 30 min
Build up to a heavy (not max) of the complex:
Then to a heavy (not max) of:
Then to a heavy (not max) of:
*Rest as needed
Workout – 20 min
3 RFQ:
*Rest as needed