DW Thurs, April 30

400 Run
*200 Burpees
400 Run
*200 Box Jumps
400 Run
*200 Wall Ball
400 Run
*200 Situps
400 Run

Teams of 2/3 share the workload. You must all be working on the same exercise at the same time until completed (all 2/3 people count toward the 200 for each exercise) before moving on to the next station. You may complete the list in any order you choose. Good Luck.

DW Wed, April 29

AMRAP 10 min
10 Frog Hops
5 Pullups
15 Bench
15 Cleans

Rest 2 Min

4 Rounds (Minimum) or 10 min
15 DB Bicep Curls
15 DB Shoulder Press
15 Seated Rows
15 Frog Hops

DW Tuesday, April 28

Do a workout from last week that you missed.

STUDY!!!

DW Monday, April 27

Rest as needed between movements

800m Run for time
2 min Max Pull-ups
2 Min Max Push-ups
2 Min Max Sit-ups
2 Min Max Squats

800m Run (no time)

Record your numbers. We will do this again and compare.

DW Friday, April 24

Stadium Run (2 miles)

DW Thurs, April 23

You can do this outside if you want - if the sun comes out ;)
Substitute Swings for Double the Squats (ex: 36 KB Swings = 72 Squats)

400 M Run
36 Kettle Bell Swings
12 Push Ups

400 M Run
24 Kettle Bell Swings
24 Push Ups

400 M Run
12 Kettle Bell Swings
36 Push Ups

FOR TIME

DW Wed, April 22

AMRAP (As Many Rounds As Possible) in 20 Minutes

5 Pullups
10 Pushups
15 Sit Ups
20 Squats

DW Tuesday, April 21

5 Round of 7 each

Hang Clean
Front Squat
Push Press
Back Squat
Bent Over Row

For Time (work for form, not for time)

DW Mon April 20

21-18-15-12-9-6-3

Seated Row
Burpees
Sumo Deadlift High Pull (KB or 45/65)
KB Swings
Box JumpsWall Ball Shot (Or Thruster w/ DB)

For Time