Sun Mon Tue Wed Thu Fri Sat

29

  • 5 RFT: Kettlebell Swings, Back Rack Barbell Box Step-ups, and Bar Facing Burpees
  • 5 RFT: Power Snatches, Bicycle Crunches, and Glute Bridges

30

31

  • Run 1.5 mi TT
  • 10 RFQ: Back Squats and Plank Holds
  • 5 RFT: Push-ups, Plate Russian Twists, and Double Unders

Apr | 1

  • 5 RFT: Push Press, AbMat Sit-ups, Bent Over Rows, and Suitcase Lunges

2

  • Run 1.6 mi TT
  • 5 RFQ: Leg Raises and Barbell Bicep Curls
  • 5 RFQ: Tuck Crunches and Dumbbell Overhead Tricep Extensions
  • 5 RFQ: AbMat Sit-ups and Glute Bridge Holds
  • Hang Power Snatch : 3-3-3-3-3

3

4

  • 4 RFT: 200 m and Deadlifts
  • 3 RFT: Air Squats and AbMat Sit-ups
  • AMRAP 16 mins: 400 m, Tuck-ups, Up Downs and Dumbbell Hang Power Cleans
  • FQ: Air Squats and AbMat Sit-ups
  • AMReps 5 mins (3,6,9,...): Burpees and Thrusters

5

6

  • Support Your Local Box Fundraiser - Workout 1
  • 4 RFT: Air Squats and AbMat Sit-ups
  • Run 1.2 m TT

7

  • Tempo Dumbbell Front Squat : 5-5-5-5-5
  • 4 RF-ME: Dumbbell Thrusters, Dumbbell Bent Over Rows, Up Downs and Alternating Dumbbell Hang Clean & Jerks
  • Every 1 min for 10 mins: Back Squat
  • FQ: Air Squats and AbMat Sit-ups

8

  • Run 1.08 mi TT

9

10

11

12

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15

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17

18

19

20

21

22

23

24

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29

30

May | 1

2