MONDAY, MAY 14th
A. 12:00-22:00
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 6 reps
*Sets 1-4 – 6 reps @ 70-75%
*Set 5 – Max Reps @ 80%
B. 28:00-40:00
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
60ft of Walking Lunges
30 Double-Unders (60 SU)
Rounds Goal: ~ 6
Scale to: 7 Burp/ 30ft WL/ 30 SU
C. 45:00-60:00
2-3 Sets of:
Bike 10 Cals at 40-50 rpm
Runner Quad Stretch x 1min es side
Plank Hold x 2min or max effort
TUESDAY, MAY 15th
A. 15:00-35:00
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 2 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1-2 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B. 40:00-50:00
For time:
40/30 Calories of Assault Bike
20 Burpee Facing Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)
Goal Time: 5-10 minutes
Scale to: 30/20 Cals/ 15 bbjo/ 10 sc
C. 55:00-60:00
Pigeon/Hamstring Stretches
WEDNESDAY, MAY 16th
A. 15:00-24:00
Three sets for max reps of:
45 seconds of Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Ring Rows
Rest 75 seconds
B. 30:00-48:00
For time:
400 Meter Run
20 Shoulder Presses (95/65lbs)
400 Meter Run
30 Push Presses (115/75 lbs)
400 Meter Run
40 Push Jerks (135/95lbs)
Goal Time: ~ 15min, 12-18 minutes
Scale to: 200-300m/ 10-15-20 reps
C. 50:00-60:00
Spend 5min with Ball in Pecs/Traps
Then, Tabata Alternating Hollow Holds and Hollow Scissor Kicks
THURSDAY, MAY 17th
A.12:00-44:00
1000 Meter Row
25 Burpees to a 6" target
50 Kettlebell Swings (53/35lbs)
75 Sit-Ups
100 Air Squats
1 Mile Run
Goal Time: 22-32 Minutes
Scale to: 500 m Row/ 15 Burp/30 KBS/ 45 Sit-ups/ 60 AIr Squats/ 800 Meter Run
B. Coaches Choice, 10 yr anniversary style
FRIDAY, MAY 18th
A. 15:00-35:00
Rounds of 15, 12 and 9 reps of:
Single Arm Dumbbell Thruster (50/35 lbs) Right Arm
Single Arm Dumbbell Thruster (50/35 lbs) Left Arm
Chest-to-Bar Pull-Ups
When the running clock reaches 10:00…
Rounds of 15, 12 and 9 reps of:
Alternating Dumbbell Snatch Right Arm (50/35 lbs)
Alternating Dumbbell Snatch Right Arm (50/35 lbs)
Wall Ball (30/20lbs)
Goal Time: 4-8 minutes each
Scale to: 12/9/6's OR 9/6/3's
B. 45:00-57:00
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
SATURDAY, MAY 19th
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders (80 SU)
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips