Thurs. April 26/Fri. April 27

Group 1:

AMRAP 12 Min
Run 200 M
5 Burpees
5 Turkish Get-Ups (each arm)

Group 2:

4-8-12 (medium)
Back Squat
SDHP
Incline DB Bench

Mon. April 23/Tues. April 24

Recovery Week!

Group 1:

3 Rounds
6, 4, 2 Pull Ups
8, 6, 4 Push Ups
12, 10, 8 Air Squats


Group 2:

8-6-4 (light to medium weight)
Fly Pulls (w/ band)
OH Squats
Push Press
One Leg Squats on Box

Thurs. April 19/ Fri. April 20

Group 1:

AMRAP 25 Min.

5 Frog Hops
10 Walking Lunges (each leg)
15 Knees to Elbow Planks
10 Broad Jumps
5 Turkish Get Ups (each arm)

Group 2:

12-9-6-3 to heavy

Lat Pull Down
Thrusters
Lawn Mower Row (each arm)
Bench Pull Ups (heals on box - off ground)

ALL: Abs
45 sec on/15 sec off

Regular Sit Ups
Streamline Crunches
Toe Touches
Slow Scissors
Alternating V-Ups
Figure 4 Right
Figure 4 Left
6 Inches (Flutter kicks)

Mon. April 16/Tues. April 17

Group 1:

10 to 1

Run Laps (only on rounds 10, 5, 1)
Burpees
Wall Balls

Group 2:
8-6-4 to heavy

Bench
SLDL
Pull Ups
Machine Row

Thurs. April 12/Fri. April 13

Group 1:

Run 4 Laps
7 Rounds of:
7 Plyo Jumps
14 (total) Split Squats
Run 4 Laps


Group 2:

20-14-8

Lateral Raises
DB Swings
SDHP
One Leg Squat w/ weight (each leg)


ALL: Abs