May 4 Friday

May 3 Thursday

May 2 Wednesday

each round is a sprint!

April 30 Monday

work up to a heavy complex

April 29 Sunday

20 min to work up to a 1 rep max power clean

20 min to establish a 1 RM shoulder press

April 27 Friday


20X1= 2 second descent, no pause at botteom, expolode up, rest 1 second between reps

April 26 Thursday

April 25 Wednesday

10 rounds for time an total load

pick lead, changing weight during workout is allowed (time costly though)

April 24 Tuesday

April 23 Monday

sub for bike: 15 cal row or 20 wall balls

April 22 Sunday

April 20 Friday

April 19 Thursday

increase effort each round, rest exactly the time you needed to complete the round you just finished. Sub for bike: row 15 cal, run 200 M

April 18 Wednesday

20 min to work up to a heavy complex

April 17 Tuesday

20 min to work up to a heavy clean

April 16 Monday


or bike 2000 Meter or run 800 M

or bike 1000 M or run 400 M Rest 5 Min then go again.

April 15 Sunday

April 13 Friday

April 12 Thursday

April 11 Wednesday

April 10 Tuesday