05/09/22-05/13/22




Monday (May 9th)

Strength:

Back Squat

4x4 Reps @75% of 1RM

*All sets at the same weight

5 Rounds For Time:

40 Air Squats

400m Run

20 DB Snatches 50/35lbs

**25:00 Time Cap

Train:

5 Rounds For Time:

40 Air Squats

200m Run

20 DB Snatches 35/20lbs

Tuesday (May 10th)

Strength:

Power Clean

3x5 Reps @70%

3x3 Reps @77%

3x1 Rep @85%


Compete:

20:00 EMOM

1) 20/15 Cal Row

2) 20/15 Push Ups

Train:

20:00 EMOM

1) 15/12 Cal Row

2) 15/12 Push Ups

Wednesday (May 11th)


Strength:

Every 0:90 x6 Rounds:

2 Hang Squat Snatches

*build up in weight each set, start around 60-65% of 1RM snatch.

**Last set should be around 75-80% of 1RM snatch

Compete:

For Time:

270 DUs

90 Sit Ups

30 Bar Muscle Ups

*15:00 Time Cap

Train:

For Time:

350 Single Unders

70 Sit Ups

30 Pull-Ups

Thursday (May 12th)

Strength:

DeadLifts

4x3 Reps @80%

Compete:

15:00 EMOM

1) 5 Deadlifts @70%

2) 10 Burpee Box Jumps @24/20”

3) 50ft HSW

Train:

15:00 EMOM

1) 5 Deadlifts @60% 2) 8 Burpee Box Jumps

3) 3-5 Wall Walks


Friday (May 13th)

Strength:

Bench Press

6x2 Reps


Compete:

In a 12:00 window:

5 Rounds

15/12 Cal Bike

10 Push Jerks @155/105lbs

Then in the remaining time

Max Reps TTB


Train:

In a 12:00 window:

5 Rounds

12/9 Cal Bike

10 Push Jerks @115/85lbs

Then in the remaining time

Max Reps Knees to Elbows

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