Sun Mon Tue Wed Thu Fri Sat

29

30

  • AMRAP 14 mins: 400 m, Single Arm Dumbbell Thrusters and Burpee Over Dumbbells
  • AMReps 30 mins: Bike Erg Calories
  • Alt EMOM 10 mins: Alternating Dumbbell Hang Split Snatches and Unbroken Pushups

31

  • AMRAP 7 mins: Samson Stretches, Jumping Air Squats, Push-up to Pikes and Jump Ropes
  • Alt EMOM 20 mins: Jump Ropes, Air Squats, Lunges and Plank Rotations
  • 4 RFT: Hollow Rocks and Sit-ups
  • Barbell Bicep Curl : 100 Reps for Time

Apr | 1

  • Run 5 mi TT
  • 5 RFT: 400 m, Deadlifts and Overhead Squat (Bottom Pause)s
  • AMRAP 5 mins: Deck Squats and Up Downs
  • FQ: Calf Stretches, Calf Stretches, Pass Throughs and Kneeling Shoulder Stretches
  • AMRAP 6 mins: Up Downs, Good Mornings, Deck Squats and Inch Worms

2

  • Run 3 mi TT

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May | 1

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