MONDAY, MAY 6th
A. 15:00-30:00
Find 5RM Press
Suggested sets @ 1RM %'s
10 @ 30%
8 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
5 Rep Max Attempt
B. 35:00-55:00
For Time:
50-35-20
Wall Balls (20/14)
25-20-15
GHD Sit-ups
25-20-15
Cal Row or Cal Ski
Goal Time: 15-20min
Scale to: 25-20-15 reps on all, Ab Mat Sit-ups
C. Post Class Homework
Partition reps how you like:
50 GHD Hip Extensions
50 GHD Sit-ups
TUESDAY, MAY 7th
A. 15:00-30:00
Find 1 RM Front Squat
Suggested sets @ 1RM %'s
8 @ 40%
5 @ 50%
5 @ 60%
3 @ 70-75%
2 @ 80-90%
1 Rep Max Attempt
B. 35:00-50:00
For Time:
100 Double Unders (200SU)
21 Power Snatch (115/75)
100 Double Unders
15 Power Snatch (115/75)
100 Double Unders
9 Power Snatch (115/75)
Goal Time: 8-13 minutes
Scale to: 25- 50DU, by Load, 12-9-6 reps
C. Post Class Homework
3 Sets:
Plank x 60 sec
Side Plank x 30 sec
Foam Roll Calves/ Lax Ball Arches
WEDNESDAY, MAY 8th
A. 15:00-30:00
Find 3RM Sumo Deadlift
Suggested sets @ 1RM %'s
8 @ 35%
5 @ 45%
5 @ 55%
3 @ 65%
3 @ 75%
3 Rep Max Attempt
B. 35:00-50:00
4 rounds for time:
8 DB Hang Power Cleans (55/35lbs)
8 Burpee Box Jumps 24/20”
200m Run
Goal Time: 7-12 minutes
Scale to: by load, step overs, 100m
C.
3 Sets:
Hollow Body Hold x 30 sec
30 Weighted Ab mat Sit Ups
Hamstring Stretch on rig x 2min
THURSDAY, MAY 9th
A. 15:00-25:00
10 min E2MOM:
3 Bench Press
10 Dips
Increase weight each set to finish heavy
B. 30:00-45:00
As a 2-person team, AMRAP 15 minutes of:
15 Kettlebell Swings, 70/53
15 Burpees
or, as an individual...
5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees
* One person completes both movements, then switch
Rounds Goal: 4+ per person
Scale to: by Load, 10 reps
C.
3 Sets:
MB Throw Trunk Rotations x 10 ea side
MB OH Sit-up Tosses to partner x 10 ea
Pigeon Pose 2min (use box as needed)
FRIDAY, MAY 10th
A.
"Daniel"
For time:
50 Pull-ups
400 meter run
21 Thrusters, 95/65
800 meter run
21 Thrusters, 95/65
400 meter run
50 Pull-ups
Goal Time: ~ 20min
Scale to: Cut in Half!
*Can partner this wod, run together, split other reps :)
B.
Midline Practice for 15 minutes or 2-3 Rounds of Quality Movement:
Dead Bug 60sec (slow alternating)
20 Hanging Knee to Chest Twists
20 Hollow Rocks
50m SA Overhead Carry per
SATURDAY, MAY 11th
For Time:
175/150 Cal Row or Bike
-Every 2 mins 20/15 Push Ups-