Monday April 29
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m walking lunges + 20m jog]
+
Every :90 for 5 sets:
1st: 4 back squats, 20x1 tempo
2nd: :30 handstand hold or pike plank (feet up on box)
+
AMRAP in 10:00
12 1-arm DB thrusters, switch arms when needed
12 burpees over your dumbbell
300m run or 350m row/ski
+
2-3 sets not for time:
:15/side plank
10 back extensions
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m walking lunges + 20m jog]
+
Every :90 for 5 sets:
1st: :30 wall sit with kb (keep back flat on wall don’t round over kb)
2nd: :30 handstand hold or pike plank (feet up on box)
+
AMRAP 10:00
12 1-arm DB thrusters, switch arms when needed
12 burpees over your dumbbell
300m run or 350m row/ski
+
2-3 sets not for time:
:15/side plank
10 back extensions or 20 glute bridge if not comfortable with ghd
Tuesday April 30
row/run/bike/ski@easy pace
2 rounds of [ 15 banded good mornings + :30 sit ups + 20m penguin walk + 20m high knees]
+
Every :60 for 12:00
1st: 5-6 1-leg DB or KB romanian deadlifts R side, 31x1 tempo
2nd: 5-6 1-leg DB or KB romanian deadlifts L side, 31x1
3rd: :30 hollow rocks
+
For time (15:00 cap)
500m row/ski
21 power cleans, up to 95/135
21 sit ups
500m row/ski
15 power cleans
15 sit ups
500m row/ski
9 power cleans
9 sit ups
+
Not for time:
Accumulate 2:00 weighted plank
Bootcamp:
2 rounds of [ 15 banded good mornings + :30 sit ups + 20m penguin walk + 20m high knees]
+
Every :60 for 12:00
1st: :45 glute bridge hold
2nd: 10 m reverse lunges
3rd: :30 hollow rocks
+
For time (15:00 cap)
500m row/ski
21 db power clean
21 sit ups
500m row/ski
15 db power cleans
15 sit ups
500m row/ski
9 db power cleans
9 sit ups
+
Not for time:
Accumulate 2 minute plank with feet on box
Wednesday May 1
row/run/bike/ski@easy pace
2 rounds of [10 light dumbbell squats + 20m broad jumps + 20m bear crawl + 10 alternating side lunges]
+
A. 10:00 to either build to a heavy squat clean and split jerk OR use time for LIGHT technique work if still new to this lift. Get in some double under practice during your rest
+
Every :60 for 16:00
1st: 12 wall balls
2nd: 40m farmers carry, tough
3rd: 8/10 calories bike/row/ski
4th: 10-12 toes to bar or hanging knee raises
+
3 sets not for time:
12-15 hip extensions
14 alternating bicep curls
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [10 light dumbbell squats + 20m broad jumps + 20m bear crawl + 10 alternating side lunges]
+
10 minute AMRAP at steady pace
1 min row/ski/bike
10 m spiderman
10 m bearcrawl (hips low)
1 min bike/row/ski
15 kb swings
5 box jumps
+
Every :60 for 16:00
1st: 12 wall balls
2nd: 40m farmers carry, tough
3rd: 8/10 calories bike/row/ski
4th: 10-12 toes to bar or hanging knee raises
+
3 sets not for time:
:20 hollow hold
15 lemon squeezers
Thursday May 2
row/run/bike/ski@easy pace
2 rounds of [10 alternating DB snatches +
+
Every :90 for 4 sets:
1st: 2-3 power snatches, quick reset between reps, stay light/moderate and focus on good form
2nd: :45 ab work, switch movements every set (V-ups, flutter kicks, leg raises, plank march)
+
For time (15:00 cap)
50 calories row/bike/ski
50 alternating DB snatches, 35/50
50 step ups holding DB any way
+
2-3 sets not for time:
10/side 1-arm DB scap retractions
15 light banded lat pull downs
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of (10 alternating DB snatches + :30 jumping jacks + 6 inchworms)
+
Every :90 for 4 sets:
1st: 12 dumbbell push jerk
2nd: :45 ab work, switch movements every set (V-ups, flutter kicks, leg raises, plank march)
+
For time (15:00 cap)
50 calories row/bike/ski
50 alternating DB snatches, 35/50
50 step ups holding DB any way
+
2-3 sets not for time:
10 / side Renegade row
15 banded tricep pull downs
Friday May 3
row/run/bike/ski@easy pace
2 rounds of [:30 jumping squats + 5 strict pull ups or ring rows + 20m quad stretch + 20m walking lunge]
+
AMRAP in 18:00 with a partner, one person working at a time, partners must tag when trading off
400m run
20 pull ups
30 front squats from the floor, up to 95/135
+
5:00 rest
+
For 5:00 with partner, one person working at a time:
Max calories
+
Not for time with partner:
Accumulate 80 hollow rocks between both partners, partner not doing hollow rock must be holding a plank