4.25.15-5.3.15 REST WEEK

Enjoy this time off to let your body recover.

4.24.15 - M3

SWIM 1.25K

4.23.15 - M4

Row 2K

4.22.15 - M2

BIKE 20K

4.21.15 - REST DAY

4.20.15- M1

Run 5K

4.18-19.15- REST DAYS

4.17.15 - G6

4.16.15 - W/M 12

5 ROUNDS FOR TIME

10 OVERHEAD SQUATS @ 80% PR
5 DEADLIFTS @ 80% PR
RUN 400 METERS

4.15.15 - W/M/G 6

AMRAP 20 MINUTES

10 THRUSTERS @ 50% PR
BIKE 500 METERS
L SIT HOLD 30 SECONDS

4.14.15 - M/G12

5 ROUNDS FOR TIME

ROW 1000 METERS
20 PUSH UPS
ROW 500 METERS
L SIT HOLD 30 SECONDS

4.13.15 - W12

PUSH FOR NEW PR 3,2,2,2,1,1,1,1,1

BENT OVER ROWS

4.11-12.15 - REST DAYS

4.10.15 - M3

SWIM 1.25K

4.9.15 - G/W6

5 ROUNDS FOR TIME

10 PULL UPS
15 DIPS
20 WALKING LUNGES
5 DEAD LIFTS @ 90% PR

4.8.15 - G/W/M6

AMRAP 20 MINUTES

10 PULL UPS
20- 25LBS ONE ARM KETTLEBELL SWINGS (10 EACH ARM)
SPRINT 100 METERS

4.7.15 - W/M 11

5 rounds for time

10 front squats @ 80% PR
10 bent over rows @ 80% PR
row 500 meters

4.6.15 - G5

Practice rope climbs for 15 minutes

4.4-5.15- Rest Days

4.3.15 - W11

Push for new PR - 3,2,2,2,1,1,1,1,1

Backsquats

4.2.15 - M/G11

5 rounds for time

50 double unders
7 HS push ups
15 pull ups
row 250 meters

4.1.15 - M/G/W6

AMRAP 20 MINUTES

SPRINT 200 METERS

L SIT HOLD 30 SECONDS

20-35LBS SINGLE ARM KETTLEBELL SWINGS (10 EACH ARM)