Programming April 30th - May 6th

Monday - April 30th

Front Squat 

10-10-10; -15%



For Time:

90 Wall Balls (20/14)

60/40 Cal AB

30 Burpees over the Box (24/20)


Tuesday - May 1st

“The Hot Gates”

25 Minute AMRAP

400m Run

10 D-Ball Over the Shoulder s(100/70) f(70/50)

100m D-Ball Carry s(100/70) f(70/50)


Wednesday - May 2nd

Strict Press

Work up to a Heavy Set of 5; -10%; -15%; -20%


“Murphys Law”

3 Sets For Time:

10 S2OH s(135/95) f(95/65)

15 T2B f(20 Abmat situps)

20/15 Cal Row


Thursday - May 3rd


20 Minute Ladder

5 Squat Cleans s(155/105) f(95/65)

2 Rounds of Cindy

5 Squat Cleans 

2 Rounds of Cindy

5 Squat Cleans

***Men add 10lbs and women add 5lbs each round***


Friday - May 4th

“May the 4th Be with You”

7 Sets - Each For Time

50m Sled Push (50/0)

150m Shuttle Sprint

***rest 2-3 minutes b/t sets***


Saturday - May 5th

"Around the World"

For Time:

400m Walking Lunge


At each 100m mark, you will stop and complete the following:

4 Rounds:

5 Burpees

10 Pushups

15 Air Squats

***Rx+. Vest.***

***workout ends with the triplet***


Sunday - May 6th

Get Outside and be Rad.

Luke Espe