April 20-April 26

Monday April 20

3 rounds as warm up:

14 alternating reverse lunges

5 V-ups

5 glute bridges to sit ups

+

Every :60 for 15:00

1st: 12 reverse alternating lunges w/DBs/KB/barbell on shoulders

2nd: :30 bent knee hollow rocks

3rd: :30 steady box jump overs or :30 jumping jacks if no box

+

AMRAP in 10:00

14 goblet squats or air squats

14 T-hand release push ups (bring hands out to the side then bring them back in before each push up)

200m run/250m row/12 burpees

+

NFT:

Accumulate :60/side star plank

Accumulate 2:00 superman hold 

Tuesday April 21

3 rounds as warm up:

10 good mornings

10 banded pass throughs or 10 big arms circles

5 jumping squats

+

3-5 sets:

10/side 1-arm DB or KB push press (use your legs!) with a :01 pause at the top

:60 rest

12 tricep dips off bench/chair/box

:60 rest

+

3 rounds for time:

21 deadlifts (moderate barbell/KB/DB. Do good mornings if no weight)

21 bar-facing burpees

21 sit ups

+

2-3 rounds NFT:

:30 handstand hold/pike plank with feet on box/regular plank

6-8 external rotations/side (use either VERY LIGHT WEIGHT or water bottle, something light)

Wednesday April 22

3 rounds as warm up:

12 air squats

:30 seated straddle stretch

:30 flutter kicks

+

Every :90 for 5 sets:

1st: 6-10 dumbbell front squats/barbell front squats, 3030 tempo (3 seconds down, 3 seconds up)

2nd: :45 double unders/single unders or :45 jumping jacks

+

3 sets for total reps:

:60 wall balls/thrusters/air squats

:60 pull ups/bent over DB/KB/barbell rows

:60 wall walks or plank ups (4 plank ups=1 wall walk)

:60 rest

+

2-3 rounds NFT:

4 plank rotations per side

40m farmers carry with DB/KBs/water jugs/whatever you have to hold per hand!

Thursday April 23

3 rounds as warm up:

5 no push up burpees

:30/side pec stretch

10 toe touches

+

Every :60 for 15:00

1st: 2-4 power clean singles, build so last set is tough/moderate (if no barbell, 8 kettlebell swings)

2nd: :30 alternating single leg V-ups

3rd: 10m/side 1-arm DB/KB overhead carry (or use moderate object)

+

For time:

20 burpees

40 alternating DB snatches or 20 moderate power cleans

20 burpees

40 alternating 1-arm DB hang clean and jerks or 20 moderate shoulder to overhead with barbell

20 burpees

+

NFT:

Accumulate 60 russian twists 

Accumulate 80 alternating DB/KB/barbell curls 

Friday April 24

3 rounds as warm up:

12 alternating side lunges

:45 mountain climbers

:45 sit ups

+

Every 2:00 for 6 sets:

:30 bottom of a squat hold (focus on solid depth)

3-6 strict pull ups OR 3-6 bent over KB/DB rows per side

+

2 rounds for time:

15 thrusters (use light DBs/KBs/barbell)

200m run or :60 jumping jacks

15 toes to bar/knee raises/leg raises on ground

200m run or :60 jumping jacks

+

NFT:

Easy 400m cool down walk

April 13-April 19

Monday April 13

3 rounds as warm up:

12 alternating toe touches from plank position 

:30 jumping jacks

:30 flutter kicks

+

Every :60 for 15:00

1st: 8 touch and go deadlifts, moderate (use barbell, DBs, KBs. If no weight, do 8 slow good mornings)

2nd: :30 hollow hold 

3rd: 100m jog/:30 jump rope/:30 lateral jumps

+

For time (15:00 cap)

100 double unders or 100 single unders

21 burpees

75 double unders or 75 single unders

15 burpees

50 double unders or 50 single unders

9 burpees

*if you do not have a jump rope, do 50-35-20 jumping jacks

+

2-3 rounds NFT:

8 V-ups

10/side quadruped hip extensions 

Tuesday April 14

3 rounds as warm up:

6 squat w/alternating 1-arm reach overhead

6 plank rotations per side

10 hand-release push ups

+

5 sets:

6-8 goblet squats or light front squats, 33x1 tempo (3 seconds down, 3 seconds in the bottom) 

:60 rest

:15/side star plank

:60 rest

+

AMRAP in 12:00

15 wall balls OR 10 light thrusters w/barbell or DBs

15 sit ups

200m run/250m row/10 burpees

+

2-3 rounds NFT:

10 cat cows

:30-:45 weight overhead hold (use weight, DBs, or KBs)

Wednesday April 15

3 rounds as warm up:

:30 mountain climbers

:30 flutter kicks

:30 jumping jacks

:30 rest

+

5 sets:

1-arm DB or KB standing shoulder press, 8 per side (barbell=8 strict press)

If no weights, do 8 slow and controlled push ups

:60 rest

4-6 strict toes to bar/strict hanging knee raises/leg raises on ground

:60 rest

+

4 sets for total reps:

:30 strict handstand push ups or hand-release push ups

:30 rest

:30 windshield wipers

:30 rest

:30 kettlebell swings/dumbbell power cleans/barbell power cleans, 65/95

:30 rest

+

NFT:

400m cool-down walk, make it a farmers carry if you want to be extra

Thursday April 16

3 rounds as warm up:

100m run/150m row or 7 burpees

10 alternating reverse lunges

12 banded pass throughs

+

Every :60 for 10:00

1st: 6 split squats on L leg (hold DBs, KBs, or barbell on back, or do unweighted), 30x1 tempo (3 seconds down, explode up. You should be going MUCH SLOWER than the guy in the video)

2nd: 6 split squats on R leg, 30x1 tempo

+

Every :60 for 10:00

1st: :30 russian twists w/light DB/KB, no weight is okay too!

2nd: 8-10 glute bridges w/:01 pause at top

+

2 rounds for time:

75 air squats

50 alternating DB snatches/KB snatches/empty barbell snatches

+

2-3 rounds NFT:

10 1-arm DB/KB scap retractions per side

:30 crunches

Friday April 17

3 rounds as warm up:

10 toe touches

:30 seated straddle stretch 

2 wall walks

+

Every :90 for 5 sets:

1st: :45 handstand walk practice/handstand hold practice/plank if you’re not comfortable going inverted

2nd: :45 double under practice/:45 single unders/:45 jumping jacks

+

3 rounds @ steady pace: 

400m run/500m row/20 burpees

3 wall walks 

15 box jump overs/15 lateral jumps over barbell/DB/KB/odd object

3 wall walks

+

2-3 rounds NFT:

:30 superman hold

15 curls w/DBs/KBs/barbell/laundry detergent or whatever odd objects you have!

Saturday April 18th

A) 3 rounds as warm up:

:30 mountain climbers

:30 flutter kicks

:30 Samson Stretch

B) EMOM for 8 Min

Min 1: 10 Box Jumps

Min 2: 100 M “Sprint”

C) 7 rounds of

25' Hand Stand Walk or 5 Walk outs

20 Pistols (alternating) you can do these off a chair or bench

25' Hand Stand Walk or 5 Walk outs

15 KB/DB/Bookbag Swings 32/24kg

25' Hand Stand Walk or 5 Walk outs

Rest 1:1

D) 35 Sliding Leg Curls

April 6-April 12

Monday April 6

3 rounds as warm up:

5 alternating squats w/single arm reach overhead

:30 arrested superman hold

12 banded pass throughs or :30/side pec stretch on wall

+

Every :90 for 5 sets:

1st: 10 goblet squats, 2020 tempo (2 seconds on the way down, 2 seconds on the way up)

2nd: :45 plank, feet elevated if possible

+

AMRAP in 10:00

10 air squats

9 R arm DB/KB snatches

10 push ups

9 L arm DB/KB snatches

+

2-3 rounds not for time:

:45 flutter kicks

12 curls (barbell, KB, DB, or use anything you can find)

Strength piece- Use whatever equipment you have for the goblet squats- dumbbell, KB, wall ball, bumper plate. If no equipment, do air squats. 

Workout- Use KB, DB, or very light barbell for snatches. If you don’t have any equipment, choose something you can safely move from ground to overhead (can of soup, water jug, etc)

Tuesday April 7

2 rounds as warm up:

:30 jumping jacks

:30 rest

:30 hollow rocks

:30 rest

:30 mountain climbers

:30 rest

+

Every :60 for 15:00

1st: :30 double unders/single unders/jumping jacks

2nd: 5 romanian deadlifts, 31x1 tempo (3 seconds down, 1 second at the bottom, 1 second at the top) does not need to touch the ground, should hover right at mid-shin or a little lower

3rd: :30 handstand hold against wall or :15/side plank

+

3 sets for total reps:

:60 burpees

:60 sit ups

:60 toes to bar/knee raises

:60 rest

+

10:00-20:00 cool down walk or mobility of choice 

EMOM- use whatever equipment you have for the deadlifts (barbell, KB, or DBs) if no equipment, do good mornings at the same tempo

Workout- if you do not have access to a rig for toes to bar, do leg raises laying on the ground 

Wednesday April 8

3 rounds as warm up:

10 alternating side lunges

10 hand-release push ups

:30 seated straddle stretch

+

5 sets:

12 alternating DB/KB/Barbell front rack reverse lunges

:60 rest

6/side 1-arm DB/KB shoulder press or 6 barbell strict press

:60 rest

+

For time:

30-20-10

Thrusters or wall balls

400m run after each set

+

2-3 sets NFT:

20 shoulder taps, either in plank or in wall walk position 

16 russian twists w/WB, KB, DB, bumper plate, or whatever light object you can find

Strength piece- Use whatever equipment you have for the alternating reverse lunges. Try to use that same weight for the strict press. If no equipment, do unweighted lunges and 12 hand-release push ups 

Workout- Use whatever equipment you have for thrusters. If you only own one DB or KB, do 15 thrusters per side, then 10 per side, then 5 per side. If you have a wall ball, do wall balls. If you don’t have equipment, do air squats. 

For the run- if you are unable to run, perform 20 burpees instead 

Thursday April 9

3 rounds as warm up:

:30 high knees

12 alternating toe touches from plank position

:30 plank march

+

Every :60 for 12:00

1st: 5-7 light touch and go power cleans/dumbbell cleans/russian KB swings (if no equipment, do 5-7 tuck jumps)

2nd: :30 supine plank or table hold

3rd: 12-15 light banded pull aparts or 12-15 scap push ups if no band

+

15:00 @steady pace:

10/side 1-arm DB or KB rows or 10 bent over barbell rows (If no equipment, use light object)

200m run or 250m row (or 10 burpees if no running)

12 V-ups

1/side light turkish get up w/DB, KB, or light object

+

NFT:

Accumulate :60/side star plank

Friday April 10

3 rounds as warm up:

:30 air squats

:30 superman hold

50 single unders or 50 jumping jacks

+

Every 2:00 for 6 sets:

5 1&¼ goblet squats or front squats w/barbell (if no equipment just do air squats)

:20-:30 hollow hold

+

8 sets:

:20 jumping squats

:10 rest

+

8 sets:

:20 sit ups

:10 rest

+

10:00-20:00 easy walk cool down or mobility 

Saturday April 11th

A) 2 rounds as warm up:

:30 jumping jacks

:30 Samson Stretch

:30 hollow rocks

:30 Glute Bridges

:30 mountain climbers

:30 Downward Dog

B) 7 Rounds Work to Rest Ratio = 1:1

10 Russian Kettlebell Swing #34k

10 Box Jumps #24

200 M Run

10 Burpees

10 Wall Balls #30

Notes: Use whatever you have to swing for the Kettlebell Swing (KB, Db, Bookbag with water bottles in it, Take a 25 lb steel plate and put a hand towel through the center 2” hole.) For the Wall Balls you can do thrusters with an empty bar or use dbs. If you only have plate weight you can load a steel 25 lb plate in the from rack and do thrusters. If no weight, do jump squats.

C) Bicep and Tricep

100 Reps of Bicep Curls

100 Reps of Dips or elbow extension with a band.

March 30-April 4th

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 

Saturday, April 4

Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side 

A) 75 Body Weight Row or Bent Over Dumbbell/Barbell Rows: Do sets of 8-12 resting only as long as you need. Your rest will consist of rolling between a superman hold and hollow hold - shown below.

B) For Time

800 M Walk/Run

5 Rounds

50 Double Unders - 75 Single Unders (Jump rope)

16 Thrusters or Wall Balls - (use what you have for this. Moderately heavy and unbroken is the goal)

12 Kettle Bell or dumbbell or weighted bookbag swings

800 M Walk/Run

March 30-April 5

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