Athlete of the Month for April

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WEDNESDAY 18TH APRIL

FRONT SQUAT 8 x 2 @ 70% TEMPO 310   YOU’LL BE GIVEN 12 MINS TO COMPLETE THIS.       15 ROUNDS FOR MAX REPS 1 MIN ON 30 SECS OFF   WALL BALL (9/6KG) PULL UP DB SNATCH (20/15)   6MIN AMRAP 10 WALL BALL 10 PULLUP 10 DB SNATCH      ...
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TUESDAY 17TH APRIL

  0-10:00   PARTNER WOD 1:1 40M SHUTTLE RUN 7 KB SUMO DL HP   10:00-20:00   BY YOURSELF: 10 T2B/PROGRESSIONS 30 DOUBLE UNDERS/50 SKIPS     (3MIN SETUP/PACKUP TIME)   23:00-30:00   BUILD TO HEAVY 3 DEADLIFT- ROUGHLY 85% 1RM (TECHNIQUE PERMITTING)   30:00-35:00   WITH PARTNER GOING 1:1 3 DEADLIFTS @ 50-55% OF...
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MONDAY 16TH APRIL

SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP   HANG HI PULL + HANG SNATCH   10 ROUNDS FOR TIME   10 DB THRUSTERS (ONE SIDE PER ROUND)   10 BURPEES OVER DB         COMP:                                      ATH:    22.5/15                                  17.5/10               ***NOTES ONLY 2 MORE WEEKS TO PRACTICE...
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FRIDAY 13TH APRIL

“GOLDEN TRIANGLE” CORE CIRCUIT   TABATA 1)          FULL ROUND (4MINS) OF EACH MOVEMENT: –               NORMAL PLANK –               HOLLOW HOLD **NOTES YA’LL KNOW ABOUT THE GOLDEN TRIANGLE…  AN AWESOME WORKOUT TO BUILD COMPETENCY AT HIGH END OUTPUT ON THE MACHINES… AND BURN A SHITLOAD OF FAT!
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THURSDAY 12TH APRIL

(KIND OF WARM UP BUT NOT) EVERY 4MINS X 5 500M RUN 15MIN AMRAP: 5 HANG CLEANS (ASCENDING) 50 DOUBLE UNDERS OR 15 BOX STEP UPS (DEPENDANT ON HOW YOUR CALVES FEEL- AFTER EVERY SET OF 5 CLEANS. * HANG CLEANS WILL ASCEND IN LOAD UNTIL THE 15MINS IS UP. YOU’RE NOT REQUIRED TO DO...
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WEDNESDAY 11TH APRIL

  STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY)   1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2   20 ROUNDS   3 DEADLIFTS 5 BURPEE BOX JUMPS @ 24/20       ATH                                   COMP     80/55                                 102/70   **NOTES STRICT GYMNASTIC CIRCUIT AGAIN ALSO, WE WANT TO BUILD UP YOUR AWARENESS AND TOLERANCE TO...
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TUESDAY 10TH APRIL

  SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP HANG HI PULL + HANG SNATCH   “RICH” FOR TIME: 13 FULL SNATCH @ 70kg/47.5   10 ROUNDS OF: 10 PULL UPS 100M SPRINT   13 FULL CLEANS @ 70kg/47.5 **NOTES SAME AS LAST WEEK, WE HAD SOME GOOD FEEDBACK, SO WE WANT TO LET YOU...
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MONDAY 9th APRIL

  EVERY 2MINS X8 4 FRONT SQUAT @ 65% TEMPO 210 (OFF RACKS) EVERY 4 MINS X5 30 WALL BALL 20 T2B   **NOTES FRONT SQUATS AGAIN, SLIGHTLY HEAVIER AND WILL BE MORE CHALLENGING!   OOOOH YES ANOTHER BURNER! THIS WILL BEGIN OKAY… THEN GET TOUGH! BREAK UP REPS FROM THE BEGINNING TO PLAN FOR...
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FRIDAY 6TH APRIL

  PARTNER WOD:   6 ROUNDS 8 DEADLIFT  (60/40) 8 BOX JUMP   6 ROUNDS 6 DEADLIFT (80/55) 6 BOX JUMP   6 ROUNDS 4 DEADLIFT (90/60) 4 BOX JUMP     100 T2B OR KNEE TUCKS   200 WALKING LUNGES       **NOTES/WORKOUT FLOW YOU’LL GO ROUND FOR ROUND WITH A PARTNER, YOU...
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