Programming April 30th - May 6th
Monday - April 30th
Front Squat
10-10-10; -15%
+
“Kratos”
For Time:
90 Wall Balls (20/14)
60/40 Cal AB
30 Burpees over the Box (24/20)
Tuesday - May 1st
“The Hot Gates”
25 Minute AMRAP
400m Run
10 D-Ball Over the Shoulder s(100/70) f(70/50)
100m D-Ball Carry s(100/70) f(70/50)
Wednesday - May 2nd
Strict Press
Work up to a Heavy Set of 5; -10%; -15%; -20%
+
“Murphys Law”
3 Sets For Time:
10 S2OH s(135/95) f(95/65)
15 T2B f(20 Abmat situps)
20/15 Cal Row
Thursday - May 3rd
“Gravity”
20 Minute Ladder
5 Squat Cleans s(155/105) f(95/65)
2 Rounds of Cindy
5 Squat Cleans
2 Rounds of Cindy
5 Squat Cleans
***Men add 10lbs and women add 5lbs each round***
Friday - May 4th
“May the 4th Be with You”
7 Sets - Each For Time
50m Sled Push (50/0)
150m Shuttle Sprint
***rest 2-3 minutes b/t sets***
Saturday - May 5th
"Around the World"
For Time:
400m Walking Lunge
At each 100m mark, you will stop and complete the following:
4 Rounds:
5 Burpees
10 Pushups
15 Air Squats
***Rx+. Vest.***
***workout ends with the triplet***
Sunday - May 6th
Get Outside and be Rad.