Week of April 25 - May 1

Mon April 25

In 3 mins

30 Thruster

Max rep Burpee

rest 3 mins

In 3 mins

20 Thruster

Max rep Burpee

rest 3 mins

In 3 mins

10 Thruster

Max rep Burpee

to "RX" this workout you must get 50+ Burpees

Cashout: Choose either Run 1 mile or Handstand walking practice

Tues April 26

Back Squat 2-2-2-2-10

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"Annie"

50-40-30-20-10

Double unders

Sit ups

compare to Nov 6/21, Jan 1/21, Nov 6/20, July 16/19

Optional cashout: Push-ups 30-20-10-20-30, rest 45 secs between sets

Wed April 27

OTM x 10

Odd) Bar MU or CTB

Even) 5-4-3-2-1 Touch-n-go Squat Clean

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With a partner

30 Synchro Deadlift (225/155)

60 Cal Bike - Shared

30 Synchro Deadlift

Thurs April 28

3 RFT:

25 HSPU or Push Press

50 Walking Lunge

750/600m Row

>>25 min CAP<<

Fri April 29

OTM x30

1) 7 GHD Sit ups

2) 7 Front Squat

3) 7 DB Press

4) 7 Back ext

5) 7 Strict Pull ups

6) 7 Ring Dips

Optional Cashout: Run 1 mile

Sat April 30

🎈🎉🎂 Happy Birthday to Tracy Moore and Wade Epp!

21-15-9

Bike Cal (♀️15/12/8)

KB swing (24"/20")

rest 2 mins

21-15-9

Row Cal (♀️15/12/8)

Box Jump (24"/20")

rest 2 mins

21-15-9

Ski Cal (♀️15/12/8)

Wall Ball (20/14lb)

Sun May 1

Run 800m

4 rounds Cindy

Run 600m

3 rounds Cindy

Run 400m

2 Rounds Cindy

Run 200m

1 Round Cindy

with optional vest.

Beast mode: start with 5 rounds of Cindy