MONDAY, MAY 21st
A. 15:00-25:00
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1.1
(Build from 70% - 90%, rest 5-7 seconds btw singles)
B. 35:00-53:00
Two sets for max reps/calories of:
2 Minutes of Assault Bike
Rest 60 seconds
2 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
Reps Goal: A LOT!
C. 55:00-60:00
1st Rib Single Lax Ball Pass Thru's 2 min ea side
TUESDAY, MAY 22nd
A. 15:00-27:00
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 3 reps
Build over the course of the 6 sets to today’s heavy triple
B. 35:00-45:00
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
Rounds Goal: A LOT!
C. 50:00-60:00
2 - 3 Rounds:
Bike/Row 10-15 Cals at 40-50rpm's
5 Super Slow Ab Wheel Roll Outs
20 Slow Russian Twists with KB/DB
WEDNESDAY, MAY 23rd
A. 12:00-24:00
In 12 minutes, complete the following sets:
Weighted Pull-Ups
*Set 1 – 3 reps (OR Negative Pull-ups, 3-5 sec descent)
*Set 2 – 2 reps (2 Neg Pull-ups @ 3-5 descent)
*Sets 3-6 – 1 rep (1 Neg Pull-ups @ 3-5 descent + 10-15 Kipping Swings)
B. 30:00-45:00
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
Goal Time: 9-15 min
Scale to: 200-300m/ 12 pullup/ 7 hspu
C.
Two-Three Sets of:
Kettlebell Front-Rack Walking Lunges x 20 steps
10 GHD Hip Extension @ 21X1
THURSDAY, MAY 24th
A. 10:00-20:00
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Double Unders x 20-50 reps
Prone Plank Hold x 60 seconds
B. 25:00-55:00
Six sets of:
15/10 Calorie Row
8 Toes-to-Bar
15/10 Assault Bike
8 Thrusters (95/65lbs)
Rest 60 seconds
Interval Goal Time: 2.5 - 3.5min
Scale to: 7 Cals/ 5 T2B and Th
C. 55:00-60:00
SuperNova Ball Lat Roll 2min ea side
FRIDAY, MAY 25th *5am Class Only, OPEN GYM from 6am - 6pm
5am class only, Open Gym from 6am - 6pm
A. In teams of four (or on your own in Open Gym), complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead.
Rounds Goal: 3-4
Scale to: 10-15 reps
B. Two-Three Sets of:
Jog 200 - 400m
Plank Hold 60 seconds
Hollow Hold 30 seconds
SATURDAY, MAY 26th *No Class, OPEN GYM from 7am-11am
Open Gym only 7am-11am, No 8am Class
Three rounds for time of:
400 Meter Run
30 V-Ups
20 Push-ups