Workouts

Monday – 4/28/25

 

Alt Every 1:00 for 20:00

1) 1:00 MB Slams

2) :30 Max DB Deadlifts (choose your own load)

3) 1:00 Max Bodyweight Lunges

4) :30 Max Battle Rope (alt quick)

5) 1:00 Rest

 

Tuesday – 4/29/25

 

A)

 

10:00 AMRAP

10/12 Calories any Machine

8e Single Arm DB Rows (choose your own load)

10 Box Jumps

 

– 2:00 rest –

 

B)

 

5 Rounds

100m DB Farmer Carry

10 Wall Balls

 

Level 1:

DB Farmer Carry 25/15

 

Level 2:

DB Farmer Carry 35/25

15 Wall Balls

 

Level 3:

DB Farmer Carry 50/35

20 Wall Balls

 

Wednesday – 4/30/25

 

A)

 

7 Rounds

:30 Max Ring Rows

:30 Max Box Jumps

:30 Rest

 

– 2:00 rest –

 

7 Rounds

:30 Max Wall Balls

:30 Max Plank

:30 Rest

 

Thursday – 5/1/25

 

4 Rounds

400m Run

12 KB Swings

10/8 Push Ups

 

Level 1:

KB Swings 26/18

 

Level 2:

KB Swings 35/25

 

Level 3:

KB Swings 53/35

 

Friday – 5/2/25

 

3 Rounds

200m Run

10 Alt DB Snatches

10 Air Squats

200m Run

10 Burpees

 

Level 1:

Alt DB Snatches 25/15

 

Level 2:

Alt DB Snatches 35/25

 

Level 3:

Alt DB Snatches 50/35

 

Saturday – 5/3/25

 

Buy In: 800m Run

 

then…

 

10-9-8-7-6-5-4-3-2-1

Calories any Machine

KB Swings

 

then…

 

Cash Out: 800m Run

 

Level 1:

KB Swings 26/18

 

Level 2:

KB Swings 35/25

 

Level 3:

KB Swings 53/35

 

Sunday – 5/4/25

 

Alt Every 1:30 for 24:00

1) 1:30 Max Calories any Machine

2) 8-12 DB Chest Press (choose your own load)

3) 1:30 Max Calories any Machine

4) 10 Burpees

 

Level 2:

15 Burpees

 

Level 3:

20 Burpees