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28
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Row : 10x 500 m, rest 2 mins
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29
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3 Hang Power Clean + 3 Front Squat + 3 Split Jerk : 1 Rep Max
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AMRAP 15 mins: Handstand Push-ups, Pull-ups, Alternating Dumbbell Snatches, and 3 more
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30
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AMReps 20 mins: Assault Bike Calories, Rests, and Assault Bike Calories
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AMReps 10 mins: Assault Bike Calories
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AMReps 5 mins: Assault Bike (Calories)s
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FT: Push Press and Thrusters
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31
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5 RFT: Strict Chest To Bar Pull-ups, Hand Release Push-Ups, and Wall Balls
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Bench Press 5-5-5-5-5
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Apr |
1
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FT: Rows, Squat Snatches, Rows, and 2 more
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2
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20-15-10-5: Power Clean & Jerks and Bar Facing Burpees
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30-20-10: One Arm Dumbbell Snatch (Alternating)s and Toes-to-bars
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3
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Hang Squat Clean
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Back Squat : 3 Rep Max
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Chipper: Rows, Shoulder-to-overheads, Rows and 5 more
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4
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Hang Cluster : 2-2-2-2-2-2-2
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Alt EMOM 21 mins: Pull-ups, Wall Balls, and Ring Dips
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5
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Power Snatch : 1 Rep Max
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Every 1 min for 10 mins: Power Snatch
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6
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Back Squat 10-2-10-2-10-2
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Alt EMOM 10 mins: Handstand Push-ups and Slam Balls
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7
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FT: Rows, Push Press, Rows and 5 more
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Touch And Go Split Jerk 3-3-3-3
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8
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AMRAP 50 mins: Assault Bike Calories, Double Kettlebell Overhead Carries, Assault Bike Calories, and Handstand Walks
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10
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Push Press : 1 Rep Max
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Every 4 mins for 24 mins: Assault Bike Calories and Push Press
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11
-
FT: Hang Squat Cleans, Rows, Hang Squat Cleans, 8 and more
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12
-
AMRAP 5 mins: Hang Power Cleans and Box Jumps
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AMRAP 4 mins: Hang Power Cleans and Box Jumps
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AMRAP 3 mins: Hang Power Cleans and Box Jumps
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13
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2 RFT: Ski Ergs, Rests, Ski Ergs, and 3 more
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14
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4 RFT: Shoulder Press, Push Press, and Push Jerks
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Every 4 mins for 24 mins: Shoulder Press, Push Press, and Push Jerks
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15
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FT: Assault Bike Calories, Alternating Dumbbell Snatches, Handstand Walks, and 5 more
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Squat Clean : 1 Rep Max
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FT: Rows and Power Snatches
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16
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FT: Thrusters, Rows, Thrusters, 6 and more
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17
-
Lifting: Hang Power Snatches, Hang Squat Snatches and Hang Power Snatches
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Every 1:30 for 15 mins: Wall Balls, Burpees, and Rests
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19
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FT: Assault Bike Calories, Power Snatches, Assault Bike Calories and 7 more
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Power Snatch : 2 Rep Max
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