16.3.2020
14min AMRAP:
30sec max effort bike calories
30sec rest
30sec max effort thrusters (40/28kg)
30sec rest
Do before or after class:
Chin over bar hold – accumulate 2min
17.3.2020
4 Rounds for time:
30 Air squat
10 Alternating side cartwheels
30 DB shoulder to overhead (22.5/15kg)
Do before or after class:
Chin over bar hold – accumulate 2min
18.3.2020
21-15-9
Handstand push ups
Power cleans (60/40kg)
Burpees over the bar
Do before or after class:
Chin over bar hold – accumulate 2min
19.3.2020
15min AMRAP:
15m Handstand walk
15 Toes to bar
No homework today!
20.3.2020
18min AMRAP:
13 Deadlifts (100/65kg)
350/300m row
17 Push ups
Do before or after class:
Crow hold 3 x 30sec
21.3.2020
In pairs:
A) Find 3RM bench press
B) 11min AMRAP:
11 Pull ups
11 Overhead squats (60/40kg)
Do before or after class:
Crow hold 3 x 30sec
22.3.2020
5 Rounds for time:
15 Front squats (45/30kg)
7 Bar muscle ups
Do before or after class:
Crow hold 3 x 30sec
