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Apr |
1
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4 RF-ME: Calories Any Machines, Dumbbell Snatches, Burpees and 3 more
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2
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Every 1 min for 6 mins: Snatch
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Every 1 min for 5 mins: Snatch
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FT: Barbell Lunges, 403 m, Barbell Lunges and 3 more
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8
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4 RFT: Rows, Double Unders, Handstand Walks, and 2 more
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Back Squat : 5-5-5-5-5
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Med Ball Rotational Throw : 8-8-8
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FT: 4x Double Kettlebell Snatches and Burpees; 3x Overhead Yoke Carries
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FT: Run Assault AirRunners, Rests, Run Assault AirRunners, and 2 more
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9
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Every 2 mins for 12 mins: Front Squat
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Behind-the-Neck Press-in-Split 5-5-5-5-5
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Every 1 min for 5 mins: Snatch
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Snatch Pull : 3x3
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3 Position Snatch Grip Deadlift 3x2
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11
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Every 4 mins for 16 mins: Strict Handstand Push-ups, Dumbbell Overhead Tricep Extensions, Snow Angels, and Double Kettlebell Farmers Carries
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3x AMRAP 7 mins: Burpee Box Jump Overs, Deadlifts, Toes-to-bars, and Wall Balls
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Every 8 mins for 32 mins: Run Assault AirRunners
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15
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AMRAP 10 mins: Double Unders, Row Calories and Shoulder-to-Overheads
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5 RF-ME: 200 m and Power Cleans
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AMRAP 15 mins: Assault Bike Calories, Strict Handstand Push-ups, Toes-to-bars, and Handstand Walks
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17
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Run : 8x 400 m, rest 1 min
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18
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4 RFT: Burpees, Row Calories, Russian Kettlebell Swings, and Assault Bike Calories
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AMRAP 20 mins w/ Buy-in: 403 m, Deadlifts, 403 m, and 6 more
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Every 8 mins for 40 mins: Assault Bike Calories
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