Monday 5/12
Monday 5/12
Warm-up
Kettlebell or Dumbbell Suitcase Carry x 50m per side
Single Arm Kettlebell or Dumbbell Romanian Deadlift x 10 reps per side
Double Arm Kb/DB overhead press x 10 reps
Empty bar Kang Squat x 10
Empty bar Pause Backsquats x 10
A.
Take 10 minutes to build to 80% Front Squat on bar 1, and 80$ split jerk on Bar 2.
Every 2 minutes, for 8 sets:
Front Squat x 2 reps @ 75-80%
Split Jerk x2 reps @ 75-80%
B.
“Nuno”
Three rounds for time of:
Run 400 Meters
9 Front Squats (205/155 lbs)
C.
AMRAP in 6 minutes:
Weight vest air squats Get a ball if you have to but, be sure to go full depth.
Tuesday 5/13
Tuesday 5/13
Warm up
300 Meter Ski Erg
followed by…
Three rounds of:
Scapular Pull Ups x 8 reps
Jumping Eccentric Negative Pull-Ups x 1-2 reps
5/5 SA DB press
A.
Every even minute,
1 Strict Pull-Up
2 Dynamic Chest to Bar Pull-Ups
3 Dynamic Pull-Ups
Every odd minute:
1 C& J increase until desired form is compromised.
B.
Every minute, on the minute, for 24 minutes:
Station 1 – 1/7 Handstand Push-Ups
Station 2 – Rope Climbs x 1-2 reps
Station 3 – Lateral Burpees over a Dumbbell x 10 reps
Station 4 – 12 Box jumps
Wednesday 5/14
Wednesday 5/14
Warm up
200 Meter Row
16 Reverse Goblet Lunge
8 Paused Goblet Squat
8 Kettlebell Swings
5 Tall Box Jumps
In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Box Jumps (24/20
Thursday 5/15
Thursday 5/15
Warm Up
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat
Then…
Complete 5-7 reps of each task:
Dimmels
Deadlifts
Good Morning
Press from BTN
Overhead Squat
A.
Take 10 minutes to build to 85% DL and Push press weight and then…
Every two minutes, for 12 minutes (6 sets):
Deadlift x 1 rep @ 85-90%
Push press x 1 rep @ 85-90%
B.
“Fran”
21-15-9
Thrusters (95/65 lbs)
Pull-Ups
C.
AMRAP in 7 minutes with a weight vest
200 m run
20 push ups
Friday 5/16
Friday 5/16
Warm-Up
10 cal Bike
10 pull aparts
10 overhead pull aparts
10 Behind the back pull aparts
10 Banded row
A.
Warm up to 80% Bench press and a challenging FR BB lunge
Every 2 minutes for 8 sets
2 Bench press at 80-90%
8 -10 heavy FR BB lunges
B.
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20″)
Saturday 5/17
Saturday 5/17
Warm-Up
Two sets of
250 Row or Ski
10 Jumping Air Squats
12 Reverse lunges
-
5 rounds for time:
7 Shoulder to overhead (50/35s)
20 buprees
-
4 rounds for time:
7 DB suitcase DL (50/35)
20 Goblet squats
Three rounds for time, of:
7 Devil’s Press (50/35 lb dumbbells)
20 Dumbbell Walking Lunges with Farmer Carry (50/35 lb dumbbells)