Warm-up: movement; 25 Kettlebell swings, run- Lorna

Strength: corner bar rows, 3-2-1-1-1

4 Rounds:

• 15 burpee box jumps
• 10 good mornings
• 15 knees to elbow
• 30 double unders

Warm-up: movement; 20 burpees, run- B: park, A: Lorna

5 Rounds:

• 10 renegade rows
• 10 Kettlebell rows
• 15 prone rows
• 30 toe touch crunches
• 60 mountain climbers

Finish: max effort unbroken push-ups

Happy Cinco de Mayo! Try not to overindulge tonight! If you MUST drink, don’t eat any carbs before going out, just protein and fat.

• run 15:00
• 30 push-ups
• run 10:00
• 20 push-ups
• run 5:00
• 10 push-ups

Warm-up: movement; run – VanLandingham

Strength: front squat, 5-3-2-1-1

5 Rounds:

• 10 straight leg deadlifts
• 30 weighted reach crunches
• 5 weighted chin-ups
• run 200 yards

Warm-up: movement; 30/10, x3: lunges, push-ups, fast feet

4 Rounds:

• 10 lunge curls
• 20 leg raises
• 20 slam balls
• 10 chin-ups
• run 200 yards

Finish: sprints

Warm-up: 3:00 jump rope

TABATA WTF! 20/10, x4, 200 or 300 yard run between sets

• fast feet
• bicycles
• kettlebell swings
• high knee jump rope
• jumping lunges
• slam balls

finish: none!

4 rounds:

• 10 burpees
• 15 v-crunches
• 40 mountains climbers

Warm-up: movement; 20 burpees, run – Gallery 22

Skill: 1/2 snatch – Kettlebell

3 Rounds:

• 15, 10, 5 thrusters
• 25 toes to bar
• 20 slam balls
• run – 500, 300, 100 yards

Run 15:00
Curl weights or soup cans around 3-5lbs for 3:00, yes, 3:00
50 crunches
Run 5:00

Warm-up:movement; run – B: HT 2 blocks, A: HT 3 blocks

4 Rounds:

• 15 wall ball
• 60 bicycles
• 15 1-handed swings, A – snatches
• 30 knee tuck crunches, A – 20 knees to elbow
• 60 mountain climbers

Finish: 25 pike push-ups/hand stand push-ups