Sun Mon Tue Wed Thu Fri Sat

29

  • Run 8 km TT
  • 6x RFT: Single Arm Dumbbell Clean & Jerks, Rows, and Single Dumbbell Farmers Carries
  • Cable Flye 4x12
  • Dumbbell Bench Press 4x12

30

  • Lat Pull Down 10-10-10-10
  • Bent Over Barbell Row 4x10
  • One Arm Lat Pull Down (Supinated Grip) 4x10
  • T Bar Row 4x15
  • 5 RF-ME: Single Arm Dumbbell Hang Snatches, Air Squats, and Push-ups

31

  • Run 12.8 km TT
  • 3x RFT: Rows, Double Dumbbell Power Cleans, and Burpees
  • Cable Tricep Extension 4x12
  • Alternating Dumbbell Bicep Curl 4x12
  • Single Arm Cable Triceps Extension 12-12-12-12
  • Concentration Curl 12-12-12-12
  • Strict Nicole

Apr | 1

  • Run 9.54 km TT
  • 5x AMRAP 3 mins: Burpees, Single Arm Dumbbell Squat Cleans, and Lateral Dumbbell Jump Overs
  • Double Dumbbell Seated Arnold Press : 12-12-12-12
  • Seated Db Lateral Raise 12-12-12-12
  • FT: Row Calories and Double Unders
  • FT: Box Step-ups, Double Db Standing Strict Press, Box Step-ups, and 7 more

2

  • Alt EMOM 25 mins: 200 m, Russian Kettlebell Swings, V Sit-ups, and 2 more
  • Row 10 km TT
  • Cable Flye 4x12
  • Dumbbell Incline Bench Press 4x12
  • Dumbbell Farmers Carry Walking Lunge 30-30-30

3

  • Run 8.5 km TT
  • 5 RFT: Rows, Dumbbell Thrusters, and Single Arm Dumbbell Rows
  • Alt. Db Hang Clean And Jerk : 100 Reps for Time

4

  • Support Your Local Box Fundraiser - Workout 1
  • Tricel Cable Extension (One Arm) 12-12-12-12
  • Dumbbell Bicep Curl 12-12-12-12
  • Tricep Extension (Cable, Overhead) 4x12
  • Concentration Curl 12-12-12-12
  • 5 RFT: 400 m, Alternating Dumbbell Snatches, and Single Arm Dumbbell Overhead Squats

5

  • Run 12.15 km TT
  • United In Movement Fundraiser - Workout 1 / Compete + Move Hard

6

  • Run 12.14 km TT
  • United In Movement Fundraiser - Workout 2 / Compete
  • Single Arm Dumbbell Strict Press 31-36
  • AMRAP 20 mins: Strict Pull-ups, Burpees, and Single Dumbbell Reverse Lunges

7

  • Run 11.65 km TT
  • United In Movement Fundraiser - Workout 3 / Compete
  • FT: Rows, Double Unders, AbMat Sit-ups, and 13 more
  • AMReps 10 mins: Burpee Over Dumbbells, Dumbbell Goblet Forward Lunges, Burpee Over Dumbbells, and 17 more

8

  • Run 8.25 km at 70%
  • United In Movement Fundraiser - Workout 4 / Compete
  • 50-40-30-20-10: Kettlebell Swing (Russian)s and AbMat Sit-ups
  • Chipper: 1 round of Strict Cindies, 1 round of Strict Cindies, 1 round of Strict Cindies, and 12 more

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May | 1

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