WEEK OF WORKOUT's 5.23.22 - 5.28.22

MONDAY, MAY 23rd

A: AMRAP 9:

250/200m Row

12 Pull-ups

6 DB Burpee Ground-to-Overhead (50/35's)

-rest 2:00-

AMRAP 9:

250/200m Ski

16 Push-ups

8 Alt DB Snatch (70/50)

-rest 2:00-

AMRAP 9:

500/400m Bike Erg

20 Air Squats

10 Alt DB Hang Squat Clean (70/50)

Scaling Option 1:

200/150m Row

8 Pull-ups

4 Single DB Burpee G2OH (50/35)

-

200/150m Ski

12 Push-ups

6 Alt DB Snatch (50/35)

-

400/300m Bike Erg

16 Air Squats

8 Alt DB Hang Squat Cleans (50/35)

Scaling Option 2:

200/150m Row

8 Jumping Pull-ups

4 Single DB Burpee G2OH (35/20)

-

200/150m Ski

12 Box Push-ups

6 Alt DB Snatch (35/20)

-

400/300m Bike Erg

16 Air Squats

8 Alt DB Hang Power Cleans (35/20)

TUESDAY, MAY 24th

3 Rounds For Time:

21 Deadlifts (185/125)

63 Double Unders

21 GHD’s

Target time: 8-10 minutes

Time cap: 14 minutes

Scaling Option 1:

3 rounds:

21 Deadlifts (155/105)

42 Double Unders (Or 126 Single Unders)

21 Half GHD’s

Scaling Option 2:

3 rounds:

21 Kettlebell Sumo Deadlifts (53/35)

63 Single Unders

21 V-ups

B. Accessory:

5 x 1:00 Sandbag Bear Hug Hold (150/100)

Scaling Option 1:

5 x :45 Or 100/75# Sandbag

Scaling Option 2:

400m Single Arm KB Carry (53/35)

WEDNESDAY, MAY 25th

A. E2:30 x 5 Rounds

3 Back Squat (70-80%) + Max Rep SHSPU

(HSPU -> 1 abmat -> negatives -> negative + abmat -> heavy Z-press)

B. Each Round for Time:

Every 2:00 x 20:00

200m Run

1 Round of "Macho Man" (155/105)

(MM= 3 Power Cleans, 3 Front Squats, 3 S2OH)

Scaling Option 1:

150m Run

Macho Man @ (115/75)

Scaling Option 2:

100m Run

2 Power Cleans + 2 Front Squats + 2 S2OH (75/55)

THURSDAY, MAY 28th

5 sets:

2 Rope Climb

18 Barbell Front Rack Lunge Steps (95/65)

12 Bar Facing Burpees

-Rest 1:1-

(or "you go I go" w/ partner)

Target Time Each Set: 1:30

Time Cap Each Set: 2:00

Scaling Option 1:

5 sets:

1 Rope Climb

16 Barbell Front Rack Lunge Steps (75/55)

10 Bar Facing Burpees

Scaling Option 2:

5 sets:

6 Strict Banded Pull-ups

14 Barbell Front Rack Lunge Steps (95/65)

10 Burpees

FRIDAY, MAY 27th

"The MACC Mile" (ish)

4 Rounds For Time:

400m Run

30 Wall Balls (20/14)

20 C2B Pull-ups

16/12 Cal Echo Bike

10 Sandbag Cleans (150/100)

16/12 Cal Echo Bike

Target Time: sub 25

Time Cap: 30

Scaling Option 1:

4 Rounds For Time:

300m Run

20 Wall Balls (20/14)

10 C2B Pull-ups

12/9 Cal Echo Bike

5 Sandbag Cleans (150/100)

12/9 Cal Echo Bike

Scaling Option 2:

4 Rounds For Time:

200m Run

20 DB Thrusters

10 Ring Rows

9/7 Cal Echo Bike

5 DB Power Cleans (30/20s)

9/7 Cal Echo Bike

SATURDAY, MAY 28th

A. 5 rounds for time:

1000m/850m Bike Erg

5 Squat Snatch (165/115)

Target time: 12-14 minutes

Time cap: 18 minutes

Scaling Option 1:

5 rounds

1000m/850m Bike Erg

5 Squat Snatch (145/95)

Scaling Option 2:

5 rounds:

800m/650m Bike Erg

10 Alternating Dumbbell Snatch (light-moderate)

B. 4 Rounds For Quality:

10 Overhead Plate Situps

10 Strict Leg Raise

15 Russian twists w/ medball (each side)

60 sec plank hold