Wednesday 30th April

Conditioning

Either:

Run 5 x 800m rest 1:1

Or

Row 3 x 1km rest 1:1

Tuesday 29th April

Warm up

Mobilise as necessary

Row 500m at about 60% effort

EMOM 5 mins

6 burpees

Strength

Strict press 9 sets of 3 reps at 65%, concentrating on speed on each rep and perfect technique.

Work to a 1RM strict weighted pull up

Metcon

For time

Row 500m

5 chest to bar pull ups

Row 400m

10 chest to bar pull ups

Row 300m

15 chest to bar pull ups

Row 200m

20 chest to bar pull ups

Monday 28th April

Warm up

Mobilise as necessary

Glute activation drills

10 min EMOM

Odd mins 10 air squats

Even mins 5 burpees

Strength

Work to a 1RM back squat with no belt

Olympic weightlifting

EMOM 10 mins 1 snatch

Metcon

15 min AMRAP

5 toes to bar

10 burpees

15 box jumps 24/20

Finisher

2 sets of max ring l-sit hold

Sunday 27th April

CrossFit.com

Saturday 26th April

Warm up

Mobilise as necessary

EMOM 5 mins

5 press ups

3 inch worm

5 air squats

Olympic Weightlifting

Work up to a heavy snatch

Strength

Work to a 1RM bench press

Metcon

For time

50 double unders

Then

21-15-9

Power snatch 40/30

Toes to bar

Then

50 double unders

Finisher

2 sets of max reps hollow rocks

Friday 25th April

Rest day

Enjoy!

Thursday 24th April

Warm up

mobilise as necessary
glute activation as yesterday
emom 6 mins
1 burpee
3 squats
5 inch worm

Strength

Back squat 12 sets of 2 reps at 80%
Deadlift 6 sets of 1 rep at 65%

Olympic Weightlifting

work to a 1RM power snatch

Metcon

'Helen'
3 rounds for time
400m run
21 kettlebell swings
12 pull ups