Apr | 1

• Front Squat 20-15-10-5

2

• 20-15-10-5: Power Clean & Jerks and Bar Facing Burpees
• 30-20-10: One Arm Dumbbell Snatch (Alternating)s and Toes-to-bars
• 20-15-10-5: Kettlebell Swings and Burpees
• 24-16-8: Alternating Dumbbell Snatches and AbMat Sit-ups

3

• Back Squat : 3 Rep Max
• Chipper: Rows, Shoulder-to-overheads, Rows and 5 more
• Back Squat : 5 Rep Max

4

• Hang Cluster : 2-2-2-2-2-2-2
• Alt EMOM 15 mins: Kipping Pull-ups, Wall Balls and Ring Dips
• Alt EMOM 15 mins: Jump Rope (Singles)s, Russian Kettlebell Swings and Push-ups

5

• Power Snatch : 1 Rep Max
• Every 1 min for 10 mins: Power Snatch
• Chipper: Rows, Shoulder-to-overheads, Rows and 5 more

6

• Deadlift 7-5-3-7-5-3
• Every 2 mins for 10 mins: Assault Bike Calories and Slam Ball Over Shoulders
• Hex Bar Deadlift 10-10-10-10-10

7

• Shoulder Press 3-3-3
• Push Press 3-3-3
• Split Jerk 3-3-3
• "Tabata" - Wall Balls : 8 x 20 secs / 10 secs

8

• Front Rack Lunge 10-10-10-10
• Front Squat 7-7-7-7-7
• AMRAP 16 mins: Kettlebell Swings, Rows and Lateral Jump (Over Barbell)s

9

• Squat Snatch : 1 Rep Max
• Squat Clean & Split Jerk : 1 Rep Max
• Morrison

10

• Every 4 mins for 24 mins: Assault Bike Calories and Push Press
• Push Press : 1 Rep Max
• Shoulder Press 5-5-5-5
• Push Press 5-5-5-5
• Row 1000 m TT

11

• FT: Hang Squat Cleans, Rows, Hang Squat Cleans, 8 and more
• Front Squat 7-5-3-7-5-3
• AMRAP 5 mins: Burpees and Hang From Pull Up Bars
• AMRAP 3 mins: Burpees and Hang From Pull Up Bars

12

• AMRAP 5 mins: Hang Power Cleans and Box Jumps
• AMRAP 4 mins: Hang Power Cleans and Box Jumps
• AMRAP 3 mins: Hang Power Cleans and Box Jumps
• Row : 10x 200 m , every 3 mins

13

• Overhead Squat 7-5-3-7-5-3
• Every 1 min for 10 mins: Dumbbell Single Arm Shoulder To Overheads
• AMRAP 10 mins: Russian Kettlebell Swings, Lunges and Jump Rope (Singles)s

14

• Ski Erg : 5x 500 m , rest 3 mins
• AMRAP 7 mins: Push Jerks, Chest-to-bar Pull-ups and Burpees
• Trap Bar Deadlift : 10-7-5-10-7-5
• "Tabata" - Sit-up (standard)s : 8 x 20 secs / 10 secs

15

• Power Snatch : 1 Rep Max
• Every 3 mins for 15 mins: Power Snatch (Touch & Go)s and Box Jump Overs
• Bench Press 10-10-10
• AMRAP 7 mins: Thrusters and Burpees

16

• FT: Thrusters, Rows, Thrusters, 6 and more
• Front Squat 10-5-10-5-10-5
• Ski Erg : 2x 500 m , rest 4 mins

17

18

• Front Squat 2-2-2-2-2
• 30-20-10: Chest-to-bar Pull-ups and Box Jump Overs
• Row 2 km TT

19

• FT: Assault Bike Calories, Power Snatches, Assault Bike Calories and 7 more
• Trap Bar Deadlift 10-10-10-10
• "Tabata" - Burpees : 8 x 20 secs / 10 secs

20

21

• AMRAP 15 mins: Alternating Kettlebell Snatches, Handstand Push-ups and Jump Rope (Singles)s
• AMRAP 35 mins: Rows, Reverse Sit Ups, Dumbbell Snatches and 5 more

22

• The Chief

23

• Thruster : 2 Rep Max
• Every 1 min for 10 mins: Thrusters and Double Unders
• Trap Bar Deadlift : 10-7-5-10-7-5

24

• 3 RFT: Thrusters, Kettlebell Swings and Pull-ups
• Shoulder Press : 10-7-5-10-7-5
• 50-40-30-20-10: Air Squats, AbMat Sit-ups and Single Arm Dumbbell Shoulder-to-Overheads

25

• Every 2 mins for 20 mins: Deadlifts, Lateral Burpee (Over Barbell)s and One Arm Kettlebell Overhead Squats
• Deadlift : 1 Rep Max
• Front Squat 7-7-7-7-7

27

28

29

30

May | 1

2

3

4

5