Monday, March 30
Warm up: 3 rounds - :30 jacks + 15 sit ups + 5 inch worms with push up
+
Every :60 for 5 rounds:
1st: :20-:30 L-sit or tuck up (pressing between two chairs) or hollow hold
2nd: 12 wall balls (or whatever ball you can find) or thrusters
+
3:00 work, 2:00 rest for 5 rounds:
400 m run
Max DB push press
+
3 rounds not for time:
12 tricep kickbacks
:30 Superman hold
Tuesday, March 31
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
+
Every :90 for 4 rounds:
1st: 10-12 split stance lunges, right (weighed if possible) + :30 flutter kicks
2nd: 10-12 split stance lunges, left + :30 flutter kicks
+
10 rounds for time:
5 reverse burpees (hold dumbbell if you want an extra challenge)
10 power cleans
15 hollow rocks
20 step ups (weighted if possible)
+
Not for time:
Accumulate a total of 75 dual dumbbell (or barbell) bicep curls
Wednesday, April 1
Warm up: 2 rounds - :30 mountain climbers + 10 Samson stretch + :30 pigeon stretch/side + :30 handstand hold or plank
+
Every :90 for 5 rounds:
1st: 12 bent over rows
2nd: 9 single leg RDL/side
+
For time:
3-6-9-12-15
Handstand push ups or hand release push ups
Wall walks or pike to plank walk outs from chair
V-ups
Pistol squats
+
3 rounds not for time:
:30 side plank/side
30 glute bridges, weighted
Thursday, April 2
Warm up: 2 rounds - 6 plank ups + :30 pec stretch + 10 lunges + :30 lateral hops
+
For 10:00, steady pace:
12 DB bench press from floor
10 dips from chair
+
36:00 EMOM:
1st: :40 DB squats
2nd: :40 DB alternating reverse lunges
3rd: :40 double unders or singles
4th: :40 dumbbell press
5th: Max wall sit
6th: Rest
+
Not for time:
Accumulate 3:00 plank
Accululate 3:00 weighted glute bridge hold
Friday, April 3
Warm up: 2 rounds - 15 good mornings + 6 squats with reach + 10 Spider-Man stretches (5/side)
+
4 rounds, steady pace:
20 alternating dumbbell snatches
40 mountain climbers
+
For time:
30-20-10
Burpees
Sit ups
Deadlift (DB, Barbell, KB, or get creative)
Rest 3:00
10-20-30
Burpees
Sit ups
Deadlifts
+
Not for time:
Accumulate 60 fire hydrants/side