Wednesday 25 Apr - Rest Day

Tuesday 24 Apr - 2x 800m Run, 4x 400m Run, 6x 200m Run

The rest times are 3mins after the 800's, 2 mins after the 400's and 1min after the 200's

Monday 23 Apr - 12 Min AMRAP - 12 Power Snatch (50/35), 9 OverHead Squat (50/35), 6 Bar Facing Burpee

Strength - Press

Sunday 22 Apr - Open Gym 2-4pm

Saturday 21 Apr - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

 Compare to 21 Jan

No Pilates today
CFD will be closed Wednesday for ANZAC Day

Friday 20 Apr - DeadLift 1-10, 1-20, 1-30

 1 DL at 80-85% of your 1RM, then 10 DL's at 60-65% of your 1RM. 

1 DL at 80-85% then 20 DL at 50-55%. 

1 DL at 80-85% then 30 DL at 40-45% of 1RM
Rest as required between sets

Thursday 19 Apr - 2 Rnd - 100 Double Under, 3 Wall Climb, 6 Jumping Squat, 9 V Sit, 12 Pistol

 

Compare to 12 Jan