Friday April 29

Warm Up
25 Leg Lifts
30 Burpees
35 DUs

WOD

MAX Overhead Squat

5 - 4 - 3 - 2

Finish No Choice
1 mile run
Partner Sit Ups with the ball (50)
Weighted Lunges (20)
200 Jump Rope

Thursday April 28

Warm Up
30 Pull Ups
Handstand for 1 min
10 Dips

WOD

3 Rounds

500 m Row

Finish Choose One:
Work on Skin the Cat
Work on Tumbles 10 Tumbles
MAX Dead-lift   2-2

Wednesday April 27

Warm Up
20 Lunges
10 Burpees
Group Stretch
MAX 3 Overhead Squats

WOD

4 Rounds

• 400 m Run

• 40 Push Ups

• 40 Sit Ups

Finish Choose One


Work on Splits
MAX HSPU
Work on the Bridge

Tuesday April 26

Warm Up
300 Jump Rope
30 Sit Ups
20 Push Ups
Group Stretch

WOD

"Danny"

20 min AMRAP

20 box jumps

10 push press

20 pull ups

Finish


200 Squats for Time
MAX Over Head Squat 5 - 3 - 2
100 Push Ups for Time

Monday April 25

Warm Up
40 Squats
400 m Run

WOD

AMRAP for 18 min

5 Dips

10 Push Press

15 Legs Lifts

Finish Choose One:


100 Pull Ups For Time
2000 m Row
Muscle Up Technique