Apr | 1

2

• Every 1 min for 10 mins: Squat Snatch

3

• FT: Row Calories and Overhead Squats
• Back Squat 3-3-3-3-3
• Strict Press 10-10-8
• AMRAP 13 mins: Power Cleans and Chest-to-bar Pull-ups

4

• FT: 800 m, Wall Balls, AbMat Sit-ups and 4 more

5

6

• Every 1:30 for 15 mins: Power Cleans, Hang Squat Cleans, Front Squats and Jerks
• Back Squat 5-5-5-5-5
• AMRAP 6 mins: Double Unders and Kettlebell Swings

7

8

9

• AMRAP 12 mins w/ Buy-in: 800 m, Burpees, Toes-to-bars and 8 more

10

11

• Every 2 mins for 16 mins: Overhead Squat
• FT: Row Calories, Overhead Squats, Row Calories and Hang Power Snatches

12

• Nasty Girls
• Bench Press 4-4-4-4-4-5
• Strict Pull-ups : 4x Max Rep

13

• AMReps 1 min: Assault Bike (Calories)s
• Alt EMOM 16 mins: Deadlifts and Strict Pull-ups

14

• FT: Clean & Jerk 1 Rms; Wall Balls and Lateral Burpee Over Barbells
• Clean & Jerk : 1 Rep Max

15

16

17

• AMRAP 15 mins: Dumbbell Hang Power Cleans, Dumbbell Shoulder-to-Overheads and Chest-to-bar Pull-ups
• Every 1:30 for 15 mins: Pause Front Squat (3sec)
• AMReps 5 mins: Row Calories and Burpee Box Jumps

18

• 3 RFT: 400 m, Power Snatches and Bumper Plate Sit Ups

19

• Back Squat : 3x3 at 85% 1RM
• Strict Press : 4x5 at 75% 1RM

20

• Every 1 min for 12 mins: Squat Cleans, Push Jerks and Split Jerks

21

• Deadlift : 6x2 at 90% 1RM
• 3 RFT: Toes-to-bars and Double Unders

22

• AMRAP 8 mins: Strict Pull-ups and AbMat Sit-ups
• AMRAP 8 mins: Push-ups and Russian Kettlebell Swings

23

• Back Squat : 5x3 at 85% 1RM
• AMRAP 6 mins: Dumbbell Snatches, Single Arm Dumbbell Overhead Lunge Steps, Dumbbell Snatches and Single Arm Dumbbell Overhead Lunge Steps

24

25

• Bench Press 3-3-3-3-3

27

28

29

30

May | 1

2

3

4

5