Mon Tue Wed Thu Fri Sat Sun

27

28

29

30

  • Row : 5x 300 m at 50%, rest 30 secs
  • AMReps 10 mins (2,4,6,...): Row Calories, Sandbag Squats and Pull-ups
  • 30 RFT: Burpees, Air Squats, Push-ups and AbMat Sit-ups

May | 1

2

  • Chipper: Burpees, Rows, Alternating Dumbbell Snatches and 2 more

3

4

  • Row 5 km TT

5

  • 24-21-18: Sandbag Clean and Squats and Push-ups

6

  • 3 RFT: Row Calories, Sandbag Deadlifts, and Sandbag Back Squats

7

8

9

10

  • Chipper: Air Squats, AbMat Sit-ups, Air Squats, and 4 more

11

12

  • Every 5 mins for 25 mins: Row Calories, Tuck-ups, and Hollow Rocks

13

14

  • AMRAP 20 mins: Sandbag Deadlifts, Sandbag Hang Power Cleans, Sandbag Overhead Squats, and Rows

15

16

17

18

19

  • AMRAP 15 mins: Alternating Dumbbell Snatches, Rows, Lunges and Rows

20

  • 5 RFT: Rows, Russian Dumbbell Swings and Push-ups

21

22

23

24

  • 4 RFT: Lunges, Push-ups, Air Squats and AbMat Sit-ups

25

26

27

  • Row 5 km TT

28

  • 5 RFT: Row (calories)s and Burpees
  • AMRAP 18 mins: AbMat Sit-ups, Mountain Climbers and Push-ups

29

30

31