4.27.2020 – 5.2.2020

Monday: 4.27.202

5 Round for time of
12 Deadlifts
9 Hang power cleans
6 Push jerks

Use whatever you have available but ideally it would be two dumbbells or a barbell.


Tuesday: 4.28.2020

18-15-12-9-6-3 Reps of
Jumping “switch” lunges (total, not per leg)
Push ups


Wednesday: 4.29.2020

4 Rounds for time of
10 Power cleans 135/85# barbell or 50/35# dumbbells
20 Sit ups
100m (approx 0:50) run
29 Burpees


Thursday: 4.30.2020

3 Rounds for time of
15 Thrusters
15 Bent over rows
0:30 Plank hold (one foot up switching half way if they’re too easy)

The first set should be challenging but unbroken, modify weights or reps accordingly.


Friday: 5.1.20202

3-4 Sets of each
8-12 Single arm curls, non-working arm static hold
8-12 Close grip push ups (perform 1&1/4 if possible)
8-12 Rows
8-12 Lying tricep extensions, aka skull crushers

This is more of an arm “pump session” than a HIIT type workout.  Slow down the movements and really concentrate on the working muscle group.  Rest as needed between sets.