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Apr | 1

• Lifting: Kettlebell Hang Sumo Deadlift High Pulls, Kettlebell Push Press and Kettlebell Reverse Lunges
• 3 RFT: Wall Balls, Kettlebell Swings, and AbMat Sit-ups
• Power Clean : 1 Rep Max
• 4 RFT: Power Cleans, Front Squats, Double Unders and Rests

2

• Back Squat : 10 Rep Max
• Back Squat : 2x10 at 80% 1RM
• 3 RFT: Weighted Hip Extensions
• Alt EMOM 30 mins: Assault Bike Calories, Row Calories and Shuttle Runs
• Partner WOD Back Squat : 5x5 at 75% 1RM
• Accessory Work Lifting: Pause Back Squats, Barbell Good Mornings, Close Grip Bench Press and Straight Leg Deadlifts

3

• Every 4 mins for 16 mins: Alternating Foot Step Jump Ropes, Front Squats, Hanging Knee Raises and Burpees
• 3 RFT: Handstand Push-ups, Box Jump Overs, Burpees and 550 m

4

• Clean Deadlift + Hang Squat Clean + Squat Clean : 1 Rep Max
• FT: 800 m; 3x Russian Kettlebell Swings and Ring Rows; 800 m; 3x...
• Bench Press : 5x5 at 75% 1RM
• Accessory Work Lifting: Pause Bench Press, Front Squats and Pendlay Rows

5

• AMRAP 15 mins w/ Buy-in: 550 m, Kettlebell Deadlifts, Sit-ups and Air Squats
• AMRAP 12 mins: Deadlifts, Pull-ups and Wall Balls

6

• Indian Run 800 m TT
• Partner WOD Angie
• Deadlift : 5-5-5-5-5
• Accessory Work Lifting: Deficit Straight Leg Deadlifts and High Bar Back Squats
• Accessory Work Bench Press 3-3-3-3-3-3-3-3-3-3

7

8

• 5 RFT: Kettlebell Swings, Goblet Walking Lunges and Push-ups
• 5 RFT: Rope Climbs, Toes-to-bars and Double Unders

9

• Back Squat 8-7-6-5
• 4 RFT: Single Arm Dumbbell Push Press, Hollow Body Rocks and Dumbbell Front Rack Walking Lunges
• Run : 1600/800/400/1600/800/400 m

10

• Pull-up (negative)s : 1x20
• AMRAP 10 mins: Dumbbell Thrusters, Rope Climbs, Dumbbell Thrusters and 3 more
• AMRAP 10 mins: Handstand Push-ups, Alternating Barbell Front Rack Walking Lunges and Row Calories

11

• Snatch Grip Deadlift + Snatch Pull + Full Snatch : 1 Rep Max
• 3 RFT: Chin Over Bar Holds and Farmer Carries
• "Tabata" - Assault Bike Calories : 5 x 30 secs / 1:30
• AMRAP 22 mins: Double Unders, Overhead Carries, Push-ups and 800 m

12

• 5 RFT: Burpees, Sit-ups and 200 m
• FT: Squat Cleans

13

• 5 RFT: 800 m, Kettlebell Swings and Pull-ups

14

15

• AMRAP 10 mins: V-ups, Row Calories and Jump Rope Singles
• Power Snatch : 3-3-3-3-3
• AMRAP 12 mins: Alternating Dumbbell Snatches, Wall Balls and Medicine Ball Runs

16

• Strict Press : 5-4-3-5-4-3-1-1-1
• 3 RFT: Weighted Lateral Box Step-ups, Seated Filly Press and GHD Sit-ups
• 5 RFT: Rows, Burpees and 400 m
• Back Squat : 5x1 at 95% 1RM
• Accessory Work Lifting: Pause Back Squats, Barbell Good Mornings, Close Grip Bench Press and Straight Leg Deadlifts

17

• Turkish Get-up : 1 Rep Max
• AMRAP 12 mins: Alternating Dumbbell Snatches, Wall Balls and Medicine Ball Runs
• Front Squat : 5-5-5-5-5
• Chipper: V-ups, Burpees, Kettlebell Swings and 2 more

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May | 1

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