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FRIDAY 1st April
Strength
Front squat
13min – 4 rep max

Midline
Plank holds

Conditioning
Metcon – 10min
25 kb swing (24/16)(20/12)(16/10)
30m bear crawl
10 pistol squat

SATURDAY 2nd April
Mystery Saturday

SUNDAY 3rd April
Rest up and get out of the gym

MONDAY 4th April
Strength
Power clean+push jerk
10min – 2 rep max (touch and go)

Conditioning
Benchmark
“grace” – 10min cap
for time:
30 Clean+jerk (61/43)(50/30)(40/25)
Rowing
10min – partner up, 300m intervals

TUEDAY 5th April
GYMNASTICS WORK SHOP
25min – work on weaknesses

Conditioning
Metcon – 7min amrap
12 kb swing (32/24)(24/16)(20/12)
4 burpee box jump (30″/24″)

WEDNESDAY 6th April
Strength
O/H squat 6×3
Back squats 3×3
10min to complete all 9 sets (submax)

Conditioning
Benchmark
“Nancy” – 25min cap
5  rounds for time:
400m run
15 o/h squat (43/29)(35/20)(30/15)

THURSDAY 7th April
Conditioning
Metcon – 35min amrap (partnered)
60sec rounds of each, alternate
with your partner:
Double kb front rack lunges (24/16)(20/12)(16/10)
Double kb front rack carry (same kb’s)
Ab mat sit ups
Farmer’s walk (same kb’s)
Pistol squat

FRIDAY 8th April
Strength
Bench press + deadlift
17min – 5 reps on each (sub max)

Conditioning
Metcon – 10min amrap
16 double under
12 clean+wallball
8 chest to bar pull up

SATURDAY 9th April
Mystery Saturday

SUNDAY 10th April
Rest up and get out of the gym 🙂

MONDAY 11th April
Conditioning:
Benchmark
“Barbara” – 45min cap
5 rounds for time of:
20 pull ups
30 push ups
40 sit ups
50 air squats
*3min rest between rounds

TUESDAY 12th April
Strength
Turkish get up
15min – 1 rep max
Mixed Madness
30min to work on
– tyre flips
– monkey bars
– cardio sprint challenge
– rig climbing
– deadball challenge
-sled pushes/pulls

WEDNESDAY 13th April
Strength
Deadlift
20min – tempo lifting (grip strength)

Conditioning
Metcon – 13min amrap
12,11,10,…2,1 reps of:
thruster (40/25)(35/20)(30/15)
kb swing (24/16)(20/12)(16/10)
then…
row calories for remaining time

THURSDAY 14th April
Strength
Split jerk
15min – 3 rep max

Conditioning
Chipper – 19min cap
15 rope climbs (red line)
30 hspu
45 box jumps
60 front squats (TBA)

FRIDAY 15th April
Strength
Squat clean
14min – 5 rep max

Conditioning
Metcon – 18min
“death by burpees” + 1 snatch(or clean)
*you decide load on bar

SATURDAY 16th April
Mystery Saturday

SUNDAY 17th April
Rest up and get out of the gym 🙂

MONDAY 18th April
Strength
Farmer’s walk
20min – 10m max out

Conditioning
Benchmark
“Karen”
For time (15min cap)
150 wallballs

TUESDAY 19th April
Strength
Strict pull ups
13min – 5 x max
Kipping pull up
2min – 1 x max
Rope climbs
8min – open prac.

Conditioning
Metcon – 7min amrap
22 sdhp (24/16)(20/12)(16/10)
18 push ups
14 cal row

WEDNESDAY 20th April
Strength
Back squat
20min – find your 5/3/1 rep maxes

Conditioning
Metcon – 12min amrap
30 kb swings (24/16)(20/12)(16/10)
8 bar muscle ups (scaled version)

THURSDAY 21st April
Strength/conditioning
For time:
6,5,4,3,2,1 reps of:
Snatch (60/40)(50/30)(40/25)
Power clean

Conditioning:
“surfer on acid”
3 rounds for time:
400m run
21 burpees

FRIDAY 22nd April
Strength
Thruster
15min – 1 rep max

Conditioning
Metcon – 20min ladder
2,4,6,8,10,12,…..etc. of:
front squat (50/30)(40/25)(30/20)
toes to bar
box jump

SATURDAY 23rd April
MYSTERY SATURDAY

SUNDAY 24th April
REST DAY 🙂

MONDAY 25th April
(CLOSED)

TUESDAY 26th April
Strength (WEIGHT)
Push press
8min – 5 reps on the minute (submax)

Conditioning (ROUNDS+REPS)
Chipper – 27min amrap
40 KB step ups (24/16)(20/12)(16/10)
600m run
5 rope climbs (full, or 15 grounded)
40 push ups
40 KB swing (same KB)
10 crab walk

WEDNESDAY 27th April
Strength (WEIGHT)
Power clean
20min – 3 rep max
Conditioning (REPS)
With a partner:
a) 2min row for calories
b) 2min amrap of 3 hspu+9 medball cleans
*Alternate for “a” and “b” for 14mins

THURSDAY 28th April
Strength/conditioning (WEIGHT)
Every 90 sec, for 8 rounds:
3 hang power snatch (50/30)(40/25)(30/20)
25 double unders
Gymnastic skills (TIME)
Hand stand hold (either 10, 20 or 30sec)
*Do one set on the minute for 6 rounds.

Conditioning (REPS)
Metcon – 6min amrap
12 toes to bar
24 wallballs

FRIDAY 29th April
Strength (WEIGHT)
Front squat
20min – 6,6,6,6,4,4,4,4,2,2,2,2 (submax)

Conditioning (REPS)
Teams of 3:
a) 6min amrap
ground to overhead (70/40)(55/30)(40/20)
b) 6min amrap
sled push (move as many kg’s as possible)

SATURDAY 30th April
MYSTERY SATURDAY