WEEK OF WORKOUT's 5.16.22 - 5.21.22

MONDAY, MAY 16th

FOR TIME:

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Target time each set: 14-16 minutes

Time cap each set: 18 minutes

Scaling Option 1:

4 rounds:

200m Run

8 Pull-ups

16 Push-ups

24 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

4 Pull-ups

8 Push-ups

12 Air Squats

Scaling Option 2:

4 rounds:

100m Run

10 Ring Rows

15 Box Push-ups

20 Air Squats

-rest 4 minutes-

8 rounds:

50m Run

4 Jumping Pull-ups

8 Box Push-ups

10 Air Squats

TUESDAY, MAY 17th

A. 12:00 to build to a Heavy Single Snatch

B. FOR TIME:

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)

Target time: 6-8 minutes

Time cap: 12 minutes

Scaling Option 1:

21-15-9

Deadlifts (225/155)

Box Jumps (24/20)

Scaling Option 2:

21-15-9

Double Dumbbell Deadlifts (moderate)

Box Step Ups (20/16)

WEDNESDAY, MAY 18th

A. 12:00 to build to a Heavy Squat Clean

B. 16:00 AMRAP:

18/14 Calorie Ski Erg

18 Wall Balls (20/14)

-rest 30 seconds after each round-

Target Rounds: 12 + rounds (total)

Minimum rounds before scaling: 9 rounds (total)

Scaling Option 1:

16:00 AMRAP:

15/12 Calorie Ski Erg

18 Wall Balls (14/10)

-rest 30 seconds after each round-

Scaling Option 2:

16:00 AMRAP:

12/10 Calorie Row

12 Wall Ball Thrusters (light)

-rest 30 seconds after each round-

THURSDAY, MAY 19th

5 sets

AMRAP 4:

200m Run OR 15/12 Cal Echo Bike

250/200m Row

70 Double Unders

Max Toes-to-Bar in Remaining Time

-Rest 2:00 min b/t sets-

Target TTB each round: 15+

Minimum Reps Before Scaling: 10

Scaling Option 1:

5 sets

AMRAP 4:

150m Run OR 12/9 Cal Echo Bike

200/175m Row

50 Double Unders or 100 Single Unders

Max Toes-to-Rings in Remaining Time

-Rest 2:00 min b/t sets-

Scaling Option 2:

5 sets

AMRAP 4:

400m Bike Erg

200/175m Row

75 Single Unders

Max Knees-to-chest / V-ups in Remaining Time

-Rest 2:00 min b/t sets-

FRIDAY, MAY 20th

A1. 6:00 to build to a Heavy Single Drop Snatch

-right into-

A2. 6:00 to build to a Heavy Single Split Jerk

B. FOR TIME:

30-24-18-12-6

Burpee Over DB

20-16-12-8-4 (each)

DB Single Arm Shoulder-to-Overhead (50/35)

10-8-6-4-2

Sandbag Clean (150/100)

Target Time: 17-19 min

Time Cap: 22 min

Scaling Option 1:

FOR TIME:

24-18-12-6-3

Burpee Over DB

16-12-8-4-2 (each)

DB Single Arm Shoulder-to-Overhead (50/35)

9-7-5-3-1

Sandbag Clean (100/70)

FOR TIME:

24-18-12-6-3

Burpees

16-12-8-4-2 (each)

DB Single Arm Shoulder-to-Overhead (35/20)

9-7-5-3-1

Double DB Power Clean (35/20)

SATURDAY, MAY 14th

A. FOR TIME:

500m Row

20 Strict Handstand Push-ups

100’ Double Kettlebell Front Rack Lunge (2x53/35)

500m Row

100’ Double Kettlebell Front Rack Lunge (2x53/35)

20 Strict Handstand Push-ups

500m Row

Target time: 13-15 minutes

Time cap: 18 minutes

Scaling Option 1:

500m Row

15 Strict Handstand Push-ups

100’ Double Kettlebell Front Rack Lunge (2x35/25)

500m Row

100’ Double Kettlebell Front Rack Lunge (2x35/25)

15 Strict Handstand Push- ups

500m Row

Scaling Option 2:

300m Row

20 Dumbbell Push Press

100’ Single Dumbbell Walking Lunge

300m Row

100’ Single Dumbbell Walking Lunge

20 Dumbbell Push Press

300m Row

B. Core Accessory For Quality:

4 Rounds:

15 Overhead Plate Situps

30yd DB Farmer Carry (Right Side)

30yd DB Farmer Carry (Left Side)

15 Dip Support Leg Raises

30yd Overhead DB Carry (Right Side)

30yd Overhead DB Carry (Left Side)

15 V-ups

*Rest 2:00 b/t sets