Monday 30/3/20

A. 1 Clean + Tempo Front Squat

4 x 7 @31X1 (choose load)

Approx 67-70% of 1rm

Conditioning

“Dirty Swine”

7 Mins Ascending Ladder

As Many Reps as possible of:

3 Front Squats 60/40kg

30 Double Unders

6 Front Squats 60/40kg

30 Double Unders

9,30 – 12,30 – 15,30 etc etc

Output Members please check BTWB for scaling

Friday 27/3/20

3 rounds, 1 min per station, of:

Bar Muscle-up
Deadlift, 60/42.5 kg
Dumbbell Push Press, 22.5/15 kg
Kettlebell Swing, 24/16 kg
Assault Bike

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Subs
Bar Muscleup
– 2-4 V-up (make it a fast snap) + 2-4 Dip
– 2-4 Pullups + 2-4 Dips
Assault Bike for shuttle runs 10m

Thursday 26/3/20 “Affogato”

Tabata 20 sec on 10 Sec off

Uneven Push-ups

Glute Bridges

Bicycles

BOS Hold (bottom of Squat hold)

X 8 sets of each

2:40 walk out the driveway and 2:20 return

Yes faster walk back in then when you went out

Repeats the entire 4 movements again

X 8

Wednesday 25/3/20

W/up

3 Rounds

3 Wallwalks or 20m Bear crawl

10 PVC Overhead Squats

10 Snap to hollows

Mobility

3 min Frog Stretch

Rest 2 min and repeat

15 Min AMRAP

8 Handstand Push-ups

16 Reverse Lunges

32 Double Unders

Tuesday 24/3/20

A. Mobility Challenge

Sit in the bottom of the squat for 3 mins

Rest 2 Mins

Repeat

B. Gymnastics

Accumulate 3 Min Plank hold

Each Break perform 15 Perfect pushups

Conditioning

Starting Every 2min

200m Run

20 Flutter Kicks

X 10

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