WEEK of WORKOUT's 5.9.22 - 5.14.22

MONDAY, MAY 9th

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

Target time: 18-20 minutes

Time cap: 30 minutes

Scaling Option 1:

For Time:

800m Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run

15 Pull-Ups

30 Push-Ups

50 Air Squats

200m Run

5 Pull-Ups

10 Push-Ups

25 Air Squats

Scaling Option 2:

For Time:

500m Row

20 Jumping Pull-Ups

20 Bar Push-Ups

20 Air Squats

400m Row

15 Jumping Pull-Ups

15 Bar Push-Ups

15 Air Squats

300m Row

10 Jumping Pull-Ups

10 Bar Push-Ups

10 Air Squats

TUESDAY, MAY 10th

A. EMOM 10:

1 Snatch @ 75% or below

B. "ISABEL" For Time:

30 Power Snatch (135/95)

Target time: 2-3 minutes

Time cap: 6 minutes

Scaling Option 1:

For Time:

30 Power Snatch (115/80)

Scaling Option 2:

For Time:

50 Alternating Dumbbell Snatches (35/25)

WEDNESDAY, MAY 11th

A. EMOM 10:

1 Clean @ 75% or below

B. 5 Sets:

2 min AMRAP

15 Deadlifts (135/95)

15 Handstand Push-Ups

MAX Calorie Echo Bike

-Rest 2 Minutes between sets-

Target number of calories each set: 12/10+ calories

Minimum number of cals before scaling: 8/6 Calories

Scaling Option 1:

5 Sets:

2 min AMRAP

15 Deadlifts (95/65)

10 Handstand Push-Ups

MAX Calorie Bike

Scaling Option 2:

5 Sets:

2 min AMRAP

12 Double Dumbbell Deadlifts (35/20)

12 Double Dumbbell Push Press (35/20)

MAX Calorie Bike

THURSDAY, MAY 12th

5 Sets For Time:

12/10 Calorie Row

10 Wall Balls (30/20)

10 Chest to Bar Pull Ups

10 Wall Balls (30/20)

12/10 Calorie Row

-rest 1:1 between sets-

Target time each set: 2:30-3:15 minutes

Time cap each set: 3:30

Scaling Option 1:

5 sets:

10/8 Calorie Row

10 Wall Balls (20/14)

10 Pull Ups

10 Wall Balls (20/14)

10/8 Calorie Row

Scaling Option 2:

5 sets:

10/8 Calorie Row

8 Wall Balls (14/10)

10 Banded Pull Ups/Ring Rows

8 Wall Balls (14/10)

10/8 Calorie Row

Cool Down:

-Banded Lat/Shoulder/Tricep/Chest

-Couch Stretch r/l

FRIDAY, MAY 13th

A. EMOM 5:

2 Split Jerk (light/mod)

-right into-

EMOM 5:

2 Drop Snatch (light/mod)

B. Partner WOD For Time:

15-20-25-30-25-20-15

Synchro Line Facing Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

*1 shuttle run = 25ft down + 25ft back*

Target time: 12-14 minutes

Time cap: 18 minutes

Scaling Option 1:

10-15-20-25-20-15-10

Synchro Line Facing Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

Scaling Option 2:

5-10-15-20-15-10-5

Synchro Up Downs

3 Shuttle Runs (each) after each set of Up Downs

SATURDAY, MAY 14th

2 sets:

10 Rope Climbs

-rest until 3 minutes-

20 Sandbag Cleans (150/100)

-rest until 6 minutes-

20 Bar Muscle Ups

-rest until 9 minutes-

100-yard sandbag carry (150/100)

-rest until 15 minutes, then start set 2 from top-

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

Scaling Option 1:

2 Sets:

8 Rope Climbs

-rest until 3 minutes-

20 Sandbag Cleans (100/70)

-rest until 6 minutes-

15 Burpee Pull Ups

-rest until 9 minutes-

100-yard sandbag carry (100/70)

-rest until 15 minutes-

Scaling Option 2:

2 sets:

15 Ring Rows + 10 Hanging Knee Raises

-rest until 3 minutes-

20 Dumbbell Power Cleans (40/25s)

-rest until 6 minutes-

20 Up Down + Jumping Pull Up

-rest until 9 minutes-

100-yard Farmer Carry (70/53s)

-rest until 15 minutes-