Mon Tue Wed Thu Fri Sat Sun

27

  • 3 RFQ: Barbell Good Mornings and 200 m
  • Every 4 mins for 12 mins: Back Squat
  • 3 RFT: 400 m, Shoulder Press and Back Squats

28

  • 2 RFT: Push-ups, Kettlebell Swings and Air Squats
  • Alt EMOM 16 mins: Clean & Jerks and Box Jumps
  • AMReps 9 mins (1,2,3,...): Russian Kettlebell Swings, Goblet Squats and AbMat Sit-ups

29

30

  • 3 RFT: Kettlebell Deadlifts, Walking Lunges and Double Unders
  • AMRAP 12 mins: Deadlifts, Push-ups and Air Squats
  • 5 RFT: Dumbbell Thrusters and Box Jumps

May | 1

2

  • AMRAP 8 mins: 200 m and Rest While Partner Is Workings
  • AMRAP 25 mins: Goblet Squats, Russian Kettlebell Swings, Box Jumps and AbMat Sit-ups

3

  • DT

4

  • AbMat Sit-up : 100 Reps for Time
  • Every 2 mins for 12 mins: Shoulder Press
  • Back Squat : 1 Rep Max
  • 5 RFT: 200 m, Kettlebell Swings and Push Press

5

  • 2 RFQ: Back Squats and Barbell Good Mornings
  • Alt EMOM 12 mins: Front Squats and Back Squats
  • 3 RFT: Back Squats, 400 m and Double Unders

6

7

  • 3 RFT: Handstand Push-ups, Kettlebell Swings and AbMat Sit-ups
  • Every 2 mins for 10 mins: 200 m and Russian Kettlebell Swings
  • 3 RFT: Double Unders, Burpees, Air Squats and Push-ups

8

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • Alt EMOM 21 mins: Deadlifts, AbMat Sit-ups and Double Unders
  • 21-15-9: Deadlifts and Push-ups

9

  • 7 RFT: Thrusters, Toes To Bars and Run (medicine ball)s

10

  • Dallas 5

11

12

  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • Every 1 min for 10 mins: Hang Power Clean
  • AMRAP 15 mins: Burpee Box Jumps and Power Cleans

13

  • AMReps 9 mins (3,6,9,...): AbMat Sit-ups, Push-ups and Back Squats
  • 2 RFT: Dumbbell Thrusters and Double Unders
  • Alt EMOM 12 mins: Back Squats, Back Squats, Back Squats, 3 and more

14

  • 5 RFT: Rows and Bench Press

15

  • AMRAP 3 mins: 400 m and Burpees
  • Alt EMOM 12 mins: Shoulder Press and Push Jerks
  • 3 RFT: 400 m, Push Jerks and Air Squats

16

  • 8 RFT: 200 m
  • 5 RFT: Russian Kettlebell Swings and Box Jumps
  • 16 RFT: Kettlebell Goblet Squats and Double Unders

17

18

19

  • 3 RFT: Rows and Alternating Single Arm Dumbbell Thrusters
  • Alt EMOM 10 mins: Overhead Squats and Thrusters
  • 4 RFT: Double Unders, AbMat Sit-ups and Handstand Push-ups

20

21

  • Assault Bike 5 m TT

22

  • 3 RFT: Dumbbell Hang Power Cleans and Alternating Jumping Lunges
  • Alt EMOM 16 mins: Push Press and Hang Power Cleans
  • FT: Burpees, Power Cleans and Burpees

23

  • AMRAP 6 mins: 200 m and Russian Kettlebell Swings
  • 10 RFT: Weighted Box Step-ups and Kettlebell Goblet Squats
  • AMRAP 12 mins: 200 m and AbMat Sit-ups

24

25

  • Murph

26

  • 3 RFT: Run Or Rows and Dumbbell Thrusters
  • Every 2 mins for 12 mins: Back Squat
  • AMRAP 9 mins: 200 m, Burpees and Double Unders

27

28

  • 3 RFT: Dumbbell Hang Power Clean & Jerks and 200 m
  • Bench Press : 9-6-3-1
  • Bench Press : 5 Rep Max
  • AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

29

  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • Alt EMOM 12 mins: Deadlifts and Push-ups
  • 7 RFT: Handstand Push-ups, Deadlifts and Air Squats

30

31