Saturday 20th April

Easter Saturday 8 + 9am Class
‘Pyramid Helen’
For time
1200m run
63 x Kettlebell swings 24/16kg
36 x pull ups
Run 800m
42 x Kettlebell swings 24/16kg
24 x pull ups
Run 400m
21 x Kettlebell swings 24/16kg
12 x pull ups

Simon Lee
Thursday 18th April

Strength
Back squat 6 x 3*
*First rep tempo 3 second down 3 second pause at bottom

Conditioning 
For time
10-9-8-7-6-5-4-3-2-1 reps
Thrusters 52/35kg*
*7 x Toes to bar + 21 x Double unders between each round including last

Simon Lee
Wednesday 17th April

On a continuous timer...
1 ) As many reps as possible in 7 minutes..
2 x Power snatch 61/43kg
2 x Bar muscle ups 
*Ascend 2 reps per round

Rest 3 minutes

2 ) As many reps as possible in 7 minutes..
4 x Overhead squats 43/29kg
4 x Bar-facing burpees 
*Ascend 4 reps per round

3 ) 7minutes Alternating in teams..
Sled pushes

Simon Lee
Tuesday 16th April

Class
12 minutes every 90 seconds complete complex..
2 x Push Press + 3 x Push Jerk (off racks)

Conditioning
3 rounds
21/15 x Calorie row
15 x Burpee box jumps

Directly into,
3 rounds
20 x One-arm dumbbell hang clean + Jerk 22.5/15kg
20 x Abmat sit ups

Directly into,
50/35 x Calorie row
30 x Burpee box jump overs 24/20inch

Simon Lee
Monday 15th April

Strength 
Deadlift 
5 reps @ 72%
1 rep @ 82%
5 reps @ 72%
1 rep @ 87%
5 reps @ 72%
1 rep @ 92%
10 reps @ 65%

Conditioning
4 x 5 min rounds
Run 400m
15 x Chest to bar pull ups 
Max rep Wall ball shots 30/20lbs in remaining time 
*There is no rest between rounds score is total wall balls completed

Simon Lee
Friday 12th April

Strength
A ) Back squat 6 x 3 (ascending weight)

B ) Strict pull ups 6 x 3-6 reps between sets

Conditioning
As many rounds as possible in 20 minutes..
Run 200m
15 x Toes to bar
Run 200m
10 x Double KB Snatch 24/16kg

Simon Lee