Friday 3rd May
CrossFit
A) Strength – 12Mins
8 Overhead Squats
20 Alternating DB Bicep Curl
B) 5 Rounds For Time – 5Min Cap
6 Power Snatch 40/30kg
200/160m Bike, 100/80m Row & Ski
REST 2 MINS
C) 5 Rounds for Time – 5min Cap
6 Hang Power Snatch 40/30kg
8 Downup Barhop
Friday 3rd May
Evolve
E3MOM – 8 Rounds – 24Mins
300/240m Bike, 150/120m Row & Ski
16 BB Sumo Deadlift Highpull 25/15kg
10 DB Push Press 15/10kg
8 Downup Barhop
Saturday 4th May
Super Saturday – 35Min Cap
3000/2400m Bike, 1500/1200m Row & Ski
30 KB Swings 24/16kg
20 DBx2 Thrusters 15/10kg
2250/1800m Bike, 1125/900m Row & Ski
27 KB Swings 24/16kg
18 DBx2 Thrusters 15/10kg
1500/1200m Bike, 750/600m Row & Ski
24 KB Swings 24/16kg
16 DBx2 Thrusters 15/10kg
750/600m Bike, 375/300m Row & Ski
21 KB Swings 24/16kg
14 DBx2 Thrusters 15/10kg
Monday 6th May
Closed
Tuesday 7th May
CrossFit
A) Timer Website – 4 Rounds
40s DB Step-Ups (Left Leg)
15s Changeover
40s DB Step-Ups (Right Leg)
20s Changeover
20s Ring Rows
20s Changeover
B) Unbroken – 13Min Cap
45-35-25
Elevated Heel Squats
Anchored Swinging Arm Situps
KB Swings 24/16kg
Tuesday 7th May
Evolve
A) Timer Website– 5 Rounds
30s Left Leg Split Lunges
10s Changeover
30s Right Leg Split Lunges
20s Changeover
35s Anchored Weighted Situps
B) X3 TABATAs – 12Mins
TABATA of Ring Rows
TABATA of Push Press
TABATA of Downups
Wednesday 8th May
Big Wednesday – CrossFit
5 Rounds – Beat Your Metres Each Round!
ROUND 1 – 3Min 10s:
20 DB Lunges 15/10kg
8 Downup Barhops
10 Deadlifts 80/60kg
6 Downup Barhops
Max Metres on Erg
Metres are Recorded Each Round, Beat Them Every Time! Work & Rest Time Increasing Every Round.
Wednesday 8th May
Big Wednesday – Evolve
5 Rounds – Beat Your Metres Each Round!
ROUND 1 – 3Min 10s:
20 DB Lunges 15/10kg
8 Downup Barhops
10 Deadlifts 80/60kg
6 Downup Barhops
Max Metres on Erg
Metres are Recorded Each Round, Beat Them Every Time! Work & Rest Time Increasing Every Round.
Thursday 9th May
CrossFit
A) Timer Website – 6 Rounds
30s BB Strict Press
15s Changeover
45s Hollow Hold
20s Changeover
Every 2 Rounds Work Time Drops & Weight Increases
B) 10Min AMRAP
30 Double-Unders
7 Chest-to-Bar/Pullups/10 Ring Rows
Thursday 9th May
Evolve
A) Timer Website – 8Rds
4Rounds of:
25s Ring Rows
15s Changeover
25s DB Strict Press
15s Changeover
60s Rest after First 4 Rounds, Work Time Dropping for Last 4 Rounds.
B) 5 Rounds for Time – 14Min Cap
30 KB Swings 24/16kg
30 Anchored Swinging Arm Situps
20 Jumping Lunges
Friday 10th May
CrossFit
A) Olympic Lifting – 12Mins
Rx:
6 Tall Cleans
Scaled:
8 Hang Power Cleans
With:
Max Banded Leg Raises
Max Typewriters
(Alternating each round between Leg Raises & Typewriters).
B) 4 Rounds for Time – 12Min Cap
20 Alternating DB Snatch 22.5/15kg
10 T2B/Knees to Elbows/Hanging Knee Tucks
500/400m Bike, 250/200m Row & Ski
Friday 10th May
Evolve
A) 10Min AMRAP
300/240m Bike, 150/120m Row & Ski
16 DB Goblet Squats 20/15kg
16 DB Snatch 20/15kg
10 Downup to Plate
B) 8Min AMRAP
300/240m Bike, 150/120m Row & Ski
12 DB Goblet Squat 20/15kg
12 DB Snatch 20/15kg
6 Downup to Plate
C) 5 Rounds For Time – 6Min Cap
10 Single DB Thruster 20/15kg
5 Downup DB Hop
Saturday 11th May
Super Saturday
A) Partnered Tablet WoD – 12Min AMRAP
Partner 1 Completes:
10 Back Squat 60/40kg
6 DB Hang Power Clean + Push Press 22.5/15kg
4 Burpees
While Partner 2 Completes:
Max Metres on Erg
Then Swap
B) Beat Your Metres! – 13Min AMRAP
Same as Part A, Extra 60s to Beat Your Metres.
Sunday 12th May
Sunday Sweat
“Grip & R.I.P.” – 35Min Cap
400m Run
50 Wall Balls 9/6kg
400m Run
40 Ring Rows
400m Run
KBx2 Farmers Carry (Lane) 24/16kg
400m Run
30 Burpee Broad Jumps
Repeat with Half the Reps.