05/02/22-05/06/22
Monday (May 2nd)
Strength:
Back Squat
4x5 Reps @70-75%
*Rest 2:00 bt sets
Compete:
“Nancy”
5 Rounds For Time:
400m Run
15 OH Squats @95/65lbs
Train:
5 Rounds For Time:
200m Run
10 OH Squats @75/55lbs
Tuesday (May 3rd)
Skill:
5-4-3-2-1
Muscle-Ups
or
10-8-6-4-2
Pull-Ups
Compete:
7 Rounds For Time:
7 DB Deadlifts @70/50lbs
7 Burpee To Touch
*Rest 0:30 between rounds or alternate rounds with a partner
Train:
7 Rounds For Time:
7 DB Deadlifts @50/35lbs
7 Burpee To Touch
Wednesday (May 4th)
Strength:
Push Press + Split Jerk
1-1-1-1-1
Compete:
For Time:
50 Cal Row
50 Sit Ups
25 Box Jump Overs @24/20”
50 Wall Balls @20/14lbs
25 STOH @165/115lbs
50 Wall Balls @20/14lbs
25 Box Jump Overs @24/20”
50 Sit Ups
50 Cal Row
*22:00 Time Cap
Train:
40 Cal Row
40 Sit-Ups
20 Box Jump Overs
40 Wall Balls
20 STOH @115/85lbs
40 Wall Balls
20 Box Jump Overs
40 Sit-Ups
40 Cal Row
Thursday (May 5th)
Compete:
20:00 AMRAP
200m Run
50ft Double DB Farmers Carry 2x50/35
200m Run
2 Legless Rope Climbs
Train:
20:00 AMRAP
200m Run
50ft Double DB Farmers Cary 2x35/20
200m Run
8 Strict Pull-Ups
Skill:
3 Rounds For Quality:
50ft HSW
20 Inverted Rows
Friday (May 6th)
Strength:
Bench Press
3-3-3-3-3-3
*Build up in weight each set
Compete:
“Grettle”
10 Rounds For Time:
3 Clean And Jerks @135/95lbs
3 Bar Facing Burpees
Train:
8 Rounds For Time:
3 Clean and Jerks @95/65lbs
3 Bar Facing Burpees
