4.30

EMOM 20:

Even Minutes: 5 burpees/3 box jumps
Odd Minutes:  3 strict pull ups/ 5 knees to chest


3 rounds:
10 ball twists
10 kbs

4.29

Hey there! I'm sure you guys have missed me! I've definitely missed you :)

I'm not officially on the calendar for tomorrow, but I figure most of you are up for a workout so here is what the rest of the workout week looks like:

Meet Up tomorrow, 30 Apr 0645
Class Thurs, 1 May 0645

Next week we will start Tues/Thurs 0645 classes. I'm sure we will be ruffling some feathers in there, so come help me out!

Workout tomorrow:

AMRAP 15 min

200m row
15 push ups
20 weighted step out lunges


then: 6 mins of :30/:30 off

wall balls/ planks

4.23

5 rounds:

200m run

10 ball slams

10 box jumps

10 push ups

Finish with 30 burpees for time. Record time!

4.16

45 sec on 15 sec rest/ transition.   1 min rest. 3rotations

Pull ups

Box jumps

Wall balls

Mountain climbers

30/30 4 mins:

Kbs

4.15

3 rounds:

15 push press

15 k2c

15 jumping squats  w empty barbell 

15 cals on rower

4 mins:

30 sec on 30 sec off 

Ball slams

4.9

3 rounds 

9 thrusters

18 push ups

27 wall balls

200m run 

EMOM 10

5 ring rows

5 burpees

4.8

6 rounds

6 ball slams

16 wall balls

200m row

4.2

5 rounds:

10 pull ups 

15 wall balls

20 sit ups

250m row

4.1

2 rounds of:

10 db thrusters 

20 knees to chest

30 wall balls

40 push ups

50 jumping squats

 Then

4 rounds of:

10 split jumps 

15 ball slams