Mon Tue Wed Thu Fri Sat Sun

27

28

  • Candy

29

  • AMReps 10 mins (2,4,6,...): V-ups and Handstand Push-ups

30

  • FT: Dumbbell Thrusters, Double Unders, Dumbbell Thrusters and 3 more

May | 1

  • AMRAP 15 mins: Single Arm Dumbbell Row (Left)s, Single Arm Dumbbell Row (Right)s and Handstand Walks

2

  • "Tabata" - Supermen : 8 x 20 secs / 10 secs
  • "Tabata" - Deadlifts : 8 x 20 secs / 10 secs
  • "Tabata" - Mountain Climbers : 8 x 20 secs / 10 secs
  • "Tabata" - Front Squat : 8 x 20 secs / 10 secs

3

  • Every 1 min for 30 mins: Burpees, Push-ups and Jumping Lunges

4

  • 16-14-12-10-8-6-4-2: Sit-ups, Air Squats and Good Mornings
  • Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives

5

  • 24-21-18-15-12-9-6-3: Medicine Ball Cleans and Push-ups
  • 3 RFQ: Parallette Push-ups, Ring Rows and Bottom Squat Holds
  • 21-15-9: V-ups and Romanian Deadlifts
  • 10 RFT: Double Unders, Dumbbell Hang Power Cleans and Pull-ups
  • AMRAP 20 mins: Jumping Jacks and Plank Holds

6

7

  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - Weighted Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Kettlebell Swings : 8 x 20 secs / 10 secs
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • Active Bar Hang : 1x 90 secs
  • Hollow Hold : 3x 20 secs, rest 30 secs
  • Segmented Ring Rows : 3x8
  • AMRAP 8 mins: Stationary Dips, Push-ups and Kettlebell Swings

8

  • AMRAP 12 mins: Dumbbell Thrusters and Alternating Single Leg Squats

9

  • AMRAP 10 mins: Lunges and Triple Unders
  • Piked Handstand Push-ups : 3x10
  • "FGB Style" - Plank Shoulder Taps, Jumping Jacks, Lunges and 2 more

10

  • Hollow Hold : 3x 20 secs
  • Banded PVC Strict Pull-ups : 3x8
  • Ring Rows : 4x8

11

  • Every 1 min for 5 mins: Toe Spot Strict Pull-ups
  • Hollow Hold : 3x 30 secs, rest 30 secs
  • Plank Shoulder Taps : 3x16
  • "Tabata" - Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs

12

  • "Death By" - Hspu Ladders : 1 rep + 1 rep / 1 min
  • "Death By" - Dip (Parallel Bars)s : 1 rep + 1 rep / 1 min
  • "Death By" - Push Up Ladders : 1 rep + 1 rep / 1 min
  • AMRAP 14 mins: Burpee Tuck Jumps and Jumping Jacks

13

  • AMRAP 14 mins: High Knees, American Dumbbell Swings and Hollow Rocks
  • Box Handstand Push-ups : 5x4
  • Single Arm Dumbbell Bent Over Row : 20-20-20-20
  • 6 RFT: Jumping Lunges, Plank Shoulder Taps and Skater Jumps
  • 50-40-30-20-10: Dumbbell Snatches and Sit-ups

14

  • Banded Pull-up Negatives : 10x1

15

  • 4 RFT: Dumbbell Front Rack Walking Lunges and Burpees

16

  • 5 RFT: Dumbbell Deadlifts and Push-ups
  • 21-18-15-12-9: Double Dumbbell Swings and Dumbbell Push Press

17

  • 2 RFT: Burpees, Air Squats and Sit-ups

18

  • Shoulder Press : 3x12
  • Hollow Hold : 1x 60 secs

19

20

  • AMRAP 30 mins: Dumbbell Lunges, Dumbbell Shoulder Press and Rows

21

  • AMRAP 10 mins: Tuck-ups and Cleans

22

  • 3 RFT: 800 m and round of Cindies

23

  • 3 RFQ: L Arm Turkish Get-ups, R Arm Turkish Get-ups and Strict Pull-ups

24

  • 6 RFT: Dumbbell Deadlifts, Tuck-ups and Overhead Dumbbell Holds

25

26

  • AMRAP 15 mins: Handstand Walk Practices, Lunges and Sit-ups

27

  • 5x 2 mins RemReps: Double Unders and Sumo Deadlift High-pulls

28

  • 21-15-9: Dumbbell Thrusters and Pull Up (L)s

29

  • "Tabata" - Box Jump : 8 x 20 secs / 10 secs
  • "Tabata" - L Sits : 8 x 20 secs / 10 secs
  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • "Tabata" - Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Lunges : 8 x 20 secs / 10 secs

30

31