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30

  • "Tabata" - Jumping Alternating Lunges : 8 x 20 secs / 10 secs
  • "Tabata" - V-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Double Unders : 8 x 20 secs / 10 secs
  • "Tabata" - Plank Holds : 8 x 20 secs / 10 secs
  • Alternating Turkish Get-up , rest 1:30
  • 4x RFT: Alternating Dumbbell Snatches, Single Dumbbell Front Rack Lunges, and Single Arm Dumbbell Overhead Squats
  • Weighted Ankle Dorsiflexions : 3x8
  • Every 30 secs for 4 mins: Front Squat Hold
  • Wrist Extension 3x10

31

  • 5 RFT: High Knees, Burpees, High Knees and 5 more
  • Seated Isometric Knee Flexion : 3x6
  • Bulgarian Split Squat 3x8
  • Couch Stretch : 1x 120 secs
  • 2 RFT: Single Arm Overhead Carries and Single Arm Overhead Carries

Apr | 1

  • Alt EMOM 12 mins: Hollow Holds, L Side Planks and R Side Planks
  • 21-18-15-12-9-6-3: Dumbbell Snatches and Dumbbell Overhead Lunges
  • FQ: Strict Pull-ups, Strict Ring Dips, Strict Pull-ups, and 7 more
  • 2 RFT: Single Arm Overhead Carries and Single Arm Overhead Carries
  • 3 RFT: Sciatic Nerve Flosses and Sciatic Nerve Flosses

2

  • FT: Wall Walks, Air Squats, Wall Walks and 3 more
  • 7 RFT: Burpee-to-6" Targets and Sit-ups
  • AMRAP 20 mins: Double Dumbbell Thrusters, Double Dumbbell Box Step-ups, and Dumbbell Devil Press
  • FQ: Banded Lateral Hip Distractions
  • Banded Ankle Distraction : 2x 60 secs
  • Foot Work Drill : 3x10, rest 1 min
  • 2 RFT: Side Shuffles, Lateral Leg Raises and Lateral Leg Raises

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May | 1

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