22/04 - 26/04

Monday (CLOSED)

Tuesday

ON A RUNNING CLOCK:

00:00 - 12:00
WOD (1) - AMRAP 12 Minutes

Buy in: 50 Wall - Balls
Then in time remaining perform max rounds of:
18 Bodyweight Reverse Lunges
14 Push-ups
10 Knees-to-chest

12:00 - 15:00: REST

15:00 - 30:00
WOD (2) - FOR TIME

10 - 20 - 30 - 20 - 10 Sit-ups
2 - 4 - 6 - 4 - 2 Wall-Walks
20 - 40 - 60 - 40 - 20 Air Squats

Wednesday

Skill - conditioning wod

30” on 10” off - 8 Rounds
Max Double Unders
Max Alternating KB Hang Cleans

WOD - TEAM OF 2

In 1 minute perform:
Max D-Ball Carry meters (Switch every 14m)
Rest 30 seconds, Then in 1 minute perform:
Max Line Switching Synchro Burpees
Rest 30 seconds and repeat 5 times

Thursday

STRENGTH - HYPERTROPHY - 3 ROUNDS

8 Bulgarian Split Squats on each leg
8 DB Chest Presses

WOD - FOR TIME

24 - 20 - 16 - 12 - 8 - 4 Pull-ups
12 - 10 - 8 - 6 - 4 - 2 Pistol Squats (6 each leg)
6 - 5 - 4 - 3 - 2 - 1 Strict HSPU

Friday

WOD - AMRAP 40 minutes (TEAM OF 5)
”skitalodromia”

Clock hits every 30”, B Follows A, C follows B, D follows C and E follows D and perform 30 seconds max of:

Max Kcal Farmer’s AirBike Sprint (48/32kg)
Max Deadlifts (100/70kg)
Max Kcal SkiErg
Max Burpee Box-Jumps
30 sec rest on 5th 30 sec interval

Saturday

TEAM OF 2 - ON A RUNNING CLOCK

00:00 - 2:00
Max Synchro DB Thrusters
2:00 - 3:00: Rest
3:00 - 5:00
Max Synchro TTB
5:00 - 6:00: Rest
6:00 - 8:00
Max Alternating D-Ball Cleans
8:00 - 9:00: Rest
Repeat twice and finish at 17:00
17:00 - 20:00: Rest
20:00 - 28:00: AMRAP 8 minutes

Buy in: 800m Run & 20 Synchro Power Snatches
In time remaining: Max Synchro Line Switching Burpees