WAG 4/28-5/3

Monday gym social...30EZ...TABATA Push Press
Tuesday Hunt MS track...12X200 and 7 burpees on a 120-150 second interval.
Wednesday PM store social...30EZ
Thursday AM store interval training
Saturday store program and social...3-15M

Additional workouts.
Wednesday
3 Rounds
10 Thruster
10 Push Up
Rest 3 Minutes
3 Rounds
5 OH Squats
7 High Pulls
9 Push Press

Thursday
Use 3-10# dumbbells
2 Rounds
800
10e V Twists
10 Inchworms w/ Press
10 Squats w/ weight
800
15e Mountain Climbers
15e T Push Ups
15e Jump Lunge
800

WAG 4/21-4/26

Monday 30EZ...TABATA Squats
Tuesday track...2X800/1600/2X800
Wednesday...45EZ
Thursday...45EZ
Saturday...3-15M
600AM Program
630AM Bike
830AM Social
Additional Workouts:
Wednesday
50 Wall Balls
40 Double Unders
30 Sit Ups
20 Push Ups
10 Burpees
5e Jump Lunges
Thursday
800m run
50 Thrusters
Perform 3 Burpees Every Minute Until Done
Run 800m Every 3 minutes

WAG 4/14-4/19

GET BOSTON READY.  BE RELENTLESS!

Monday: PM Social 30EZ...TABATA KB Swings
Tuesday: 1600 DOWN...1600/1200/800/600/400 @ 10 sec faster than RP
Wednesday: PM Social 30EZ
Thursday: AM Social 30 EZ
Saturday: 8-15M
Additional Workouts:
Everyday:
10-20 X 5 Push Ups and Squats
See The Lab for Variations
We will do this for one month so track progress and time.
Wednesday:
100 Burpees
25 reg/25 rt foot/25 left foot/ 25 reg
Thursday:
800m...25 Deadlifts and Push Ups
400m...20 DL/PU
400m...15 DL/PU
400m...10 DL/PU
400m...5 DL/PU
800m

WAG 4/7-4/12

Monday Social
30 EZ...TABATA Thruster
Tuesday Track
5 X 1000 @ 30s faster than RP
Wednesday Social
30 EZ...
Wed. Extra
Core/Hips...5 X 10 Push Press
Thursday Social
30 EZ
Thurs. Extra
1600
50 Squats
400
40 Push Ups
600
30 Jump Squats
800
20e Mountain Climbers
600
10e Jump Lunge
400
Saturday
Group 8-10 miles
Social Walk/Run 3m