300
- · 25 Pull Ups
- · 50 Deadlifts (60/40)
- · 50 Push Ups
- ·
50
Wall Ball
- ·
50
Floor Wipers
- ·
50
KB Clean & Press (16/12)
- ·
25
Pull Ups
Friday, April 29, 2022
Saturday 30th April 2022
Thursday, April 28, 2022
Friday 29th April 2022
Arm Bar
- ·
3
each side
Weighted
Pull Ups
- ·
6
x 3 reps
5 Rounds
- ·
Farmers
walk driveway
- ·
Run
to fence
- ·
Farmers
walk back
- ·
10
Pull Ups
- ·
10
Push Ups
- ·
10
Sit Ups
- ·
10
Squats
Wednesday, April 27, 2022
Thursday 28th April 2022
Bent Over Rows
- · 5 x 6 reps
15-12-9-12-15
- ·
Hang
Power Cleans
- ·
Box
Jumps
- ·
Double
Unders x 2
Tuesday, April 26, 2022
Wednesday 27th April 2022
Front
Squats
- ·
4
x 6 reps
Ascending
ladder for 8 mins
- ·
Thrusters
(40/30)
- ·
Pull
Ups
2-4-6-8-10 –
etc. increase by 2 each set
Monday, April 25, 2022
Friday, April 22, 2022
Thursday, April 21, 2022
Friday 22ns April 2022
Back Squats
- · 5 x 3 reps
5 Rounds
- · 20 DB Clean & Press
- · 16 Mountain Climbers
- · 12 Squat Jumps
Wednesday, April 20, 2022
Thursday 21st April 2022
Filthy Fifty
- · 50 Box jumps (24/20)
- · 50 Jumping pull-ups
- · 50 Kettlebell swings (16/12)
- · Walking Lunge, 50 steps
- · 50 Knees to elbows
- · 50 Push press (20/15)
- · 50 Back extensions
- · 50 Wall ball shots (20/14)
- · 50 Burpees
- · 50 Double unders
Options
- · Dirty Thirty (30 reps)
- · Many more for each exercise, just
ask.
Tuesday, April 19, 2022
Wednesday 20th April 2022
DB Bench Press
- ·
4
x 10 reps
AMRAP 17
mins
- ·
3
Wall Climbs
- ·
6
Pull ups
- ·
9
KB Swings
- ·
12
Goblet Squats
Monday, April 18, 2022
Tuesday 19th April 2022
Deadlifts
- ·
5
x 3 reps
AMRAP
15mins
- ·
10
Overhead Lunges
- ·
10
Push ups
- ·
10
KB Twists
Sunday, April 17, 2022
Monday 18th April 2022
Chin Ups
- ·
5
x 3 reps
5 Rounds
- ·
15
Box Jumps
- ·
12
Pull Ups
- ·
9
V Sits
- ·
Farmers
Carry
Thursday, April 14, 2022
Wednesday, April 13, 2022
Thursday 14th April 2022
Presses
Strict
Press
- ·
3
x 3
Push
Press
- ·
3
x 3
Push Jerk
- · 3 x 3
Tabata
- · Pull Ups
- · Push Ups
- · Sit Ups
- · Squats
Tuesday, April 12, 2022
Wednesday 13th April 2022
Sumo
Deadlift (wide stance)
- ·
5
x 4 reps
AMRAP
15mins
- ·
10
Wall Ball
- ·
10
DB Snatches (each arm) – 22.5/15
- ·
10
Sit ups
Monday, April 11, 2022
Tuesday 12th April 2022
Bench Press
- ·
4
x 3 reps
Elizabeth
21-15-9
- ·
Cleans
(60/40)
- ·
Ring
Dips
Finisher
- ·
Max
double unders in 3 mins
Sunday, April 10, 2022
Monday 11th April 2022
Front Squats
- ·
5-3-3-2-2-2
5 Rounds
- ·
30
Squats
- ·
20
KB Swings (24/16)
- ·
10
Push ups
- ·
Run
200m
Friday, April 8, 2022
Thursday, April 7, 2022
Friday 8th April 2022
Thrusters
(from rack)
- ·
6
x 2 reps
AMRAP
10mins
- ·
3
Wall Climbs
- ·
6
Burpees
- ·
9
KB Swings (24/16)
Wednesday, April 6, 2022
Thursday 7th April 2022
Deadlift
- ·
5
x 3 reps
5 Rounds
- ·
10
Pistols (single leg squat)
- ·
15
Pull Ups
- ·
20
Push ups
Tuesday, April 5, 2022
Wednesday 6th April 2022
Fight Gone Bad
3 Rounds
- · Wall Ball (20/14)
- · Sumo Deadlift High Pull (35/20)
- · Box Jump (24/20)
- · Push Press (35/20)
- · Row (calories)
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round). Count total reps completed including calories on rower.
Sunday, April 3, 2022
Monday 4th April 2022
5 Rounds
- ·
Sprint
Driveway
- ·
10
Push Ups
- ·
15
Sit Ups
- ·
20
Squats
Rest
4 Rounds
- ·
10
DB Push Press
- ·
10
DB Renegade Rows (Alt)
- ·
10
KB Swings
Rest
3 Rounds
- ·
Lunge
10m
- ·
Farmers
Walk 50m
- ·
Lunge
10m
Friday, April 1, 2022
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