FRIDAY 5.25.18
Strength
Front Squat
6x2@85% Of 1RM
3 Rounds For Time:
20 Toes To Bar
20 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
20 Deadlift (185,130) RX+(205,145)
20/16 Calorie Row *Reset Monitor
THURSDAY 5.24.18
Strength
5 Sets:
15 Ring Row (Feet Elevated)
15 Bodyweight Skull Crusher
https://m.youtube.com/watch?v=Hq0Mf8vAXu8
AMRAP In 14 Minutes:
15 DB Push Press (45,30) RX+(50,35)
40 Double Unders
15 Hang Power Clean (135,95) RX+(155,105)
40 Double Unders
15 Ring Dip
WEDNESDAY 5.23.18
Strength
Overhead Squat
6x1 Increasing Weight
Then,
2x10 @ 50% Of Last Weight Used.
3 Rounds For Time:
400 Meter Run
30 Wall Balls (20,14) RX+(25,20)
20 Power Snatches (95,65) RX+(115,80)
TUESDAY 5.22.18
Strength
1.) Floor Press (From Rack)
5x12 Increasing Weight
2.) Weighted Push Up
5x12 Increasing Weight
*Only Chest/Abdomen Is Allowed To Touch The Ground.
AMRAP In 12 Minutes (Ladder Style):
(Perform 2 Of Each, Then 4 Of Each, Then 6 Of Each...Etc.)
Chest To Bar Pull Up RX+(Bar Muscle Up)
Burpee Box Jump Over (30,24)
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)
MONDAY 5.21.18
Strength
Good Morning
5x10 Increasing Weight
For Time (20 Minute Cap):
15/12 Calorie Assault Bike
20 Squat Cleans (135,95) RX+(165,115)
15/12 Calorie Assault Bike
15 Squat Cleans (155,105) RX+(185,130)
15/12 Calorie Assault Bike
10 Squat Cleans (165,115) RX+(205,145)
15/12 Calorie Assault Bike
5 Squat Cleans (185,130) RX+(225,160)
15/12 Calorie Assault Bike
*Reset Monitor Each Round.
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
SATURDAY 5.19.18
Teams Of Two. One Athlete Works While The Other Athlete Rests, Unless Otherwise Noted.
For Time:
50-40-30
Calorie Row *Reset Monitor
Hang Power Snatches (95,65) RX+(115,80)
Immediately Into,
400 Meter Run Together
40 Synchronized Burpees
400 Meter Run Together
Immediately Into,
60-50-40
KB Swings (53,35) RX+(70,53)
Shoulder To Overhead (95,65) RX+(115,80)
*Calorie Count For Female/Male Teams Is 45,36,27.
*Calorie Count For Female/Female Teams Is 40,32,24.
FRIDAY 5.18.18
Strength
Front Squat
4x5@80% Of 1RM
For Time:
9 Power Cleans (115,80) RX+(145,100)
18 Wall Balls (20,14) RX+(25,20)
15 Power Cleans (115,80) RX+(145,100)
30 Wall Balls (20,14) RX+(25,20)
21 Power Clean (115,80) RX+(145,100)
42 Wall Balls (20,14) RX+(25,20)
THURSDAY 5.17.18
Skill
“Flight Simulator”
For Time (13 Minute Cap):
UNBROKEN Sets Of Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
-Rest 4 Minutes-
3 Rounds For Time:
50 Abmat Sit Ups
400 Meter Run
30 Hand Release Push Ups
20/16 Calorie Assault Bike *Reset Monitor
WEDNESDAY 5.16.18
Strength
Push Press
5x5 Increasing Weight
RX
AMRAP In 15 Minutes:
6 Chest To Bar Pull Ups
12 Hand Stand Push Ups (Abmat+15’s)
18 KB Swings (53,35)
24 Back Squats (65,45)
RX+
AMRAP In 15 Minutes:
6 Ring Muscle Ups
12 Hand Stand Push Ups (Abmat+15’s)
18 KB Swings (70,53)
24 Back Squats (75,55)
TUESDAY 5.15.18
Strength
1.) Muscle Snatch
4x4 Increasing Weight
2.) Power Snatch
4x3 Increasing Weight (Not Touch & Go)
5 Rounds For Time (22 Minute Time Cap):
15/12 Calorie Row *Reset Monitor
15 Toes To Bar
15 Power Snatch (75,55) RX+(95,65)
15 Box Jump Over (24,20)