MONDAY, MAY 11th
AMRAP 15 minutes, alternating rounds with partner:
12/8 Cal Bike or Row or Ski
8 Snatch (95/65lbs)
8 Bent Over Rows (95/65lbs)
Scale: by load, 8/5 Cals on erg, 5 reps,
Goal: 5 rounds per partner (90 sec per round)
At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)
TUESDAY, MAY 12th
For Time:
40 Wall Ball (20/14lbs)
20 Toes to Bar
30 Wall Ball
15 Toes to Bar
20 Wall Ball
10 Toes to Bar
10 Wall Ball
5 Toes to Bar
Scale: same # WB as t2b, sub V-up or Tuc Up for t2b
Goal: < 8 minutes
At Home: sub db thruster + v-up or tuc up for t2b
WEDNESDAY, MAY 13th
5 Rounds for Time:
Run 200m OR Row 200m
20 Kettlebell Swings (53/35lbs)
15 Ring Dips
Scale: 100m + 10 kbs + 7 dips
Goal: < 15 minutes (3min rounds or less)
At Home: use db (or odd object) swing + chair dips
THURSDAY, MAY 14th
AMRAP 10 minutes:
5 Shoulder to Overhead (115/75lbs)
10 Hand release push-ups
15 Deadlifts (115/75lbs)
Scale: by load
Goal: 6+ (90sec rounds)
At Home: 5 db stoh per arm +10 push-up + 15 db dl per arm
FRIDAY, MAY 15th
For Time:
1 Mile Run
50 Pull-ups (30 Bar Muscle-ups RX+)
30 Squat Clean Thrusters (135/95)
Scale: 800-1200m run/ jumping pull-ups or ring rows/ thrusters
Goal: < 20 minutes
At Home: run/walk + table top pull-ups or 25 db rows per arm + 30 db thrusters per arm
SATURDAY, MAY 16th
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row