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

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